Warm up: 1000 meter row Every minute on the minute for 10 minutes: Odds: Handstand Pushups x the right number Evens: D ball over the shoulder x 8 ish Every minute on the minute for 10 minutes: 3 Kneeling squat jumps 3 Reverse Burpees 3 Kneeling squat jumps Every minute on the minute for 10Continue reading “WOD Wednesday September 9th”
Category Archives: CrossFit
WOD Tuesday September 8th
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 4 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4Continue reading “WOD Tuesday September 8th”
WOD Monday September 7th
Hey, the gym is open from 7 till 1 today. Classes are at 9:00, 10:30, 12:00 Warm up: 400 meter run / 20 pushups / 20 sit ups / 20 air squats “Danny” As many rounds as possible in 20 minutes of: 30 Box jumps 20 Push presses @ 115 / 75 30 Pullups OaklandContinue reading “WOD Monday September 7th”
Hey, The Gym is open from 7 am till 1 pm on Monday September 7th. Classes are at 9:00, 10:30, 12:00
Partner WOD Saturday September 5th
In teams of Two or Three: 60 Box step overs w/ dumbbells 100 Dumbbell snatches 60 Wallballs 100 Single arm overhead walking lunges 60 pull ups 100 medicine ball sit ups
WOD Friday September 4th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 4 Pendlay Row x 6 2. 10 Rounds for time: 3 Heavy ass deadlifts 100 Meter run
WOD Thursday September 3rd
Warm up: 50 Kb figure 8’s Every 2 minutes for 6 sets: Turkish get up x 1 per hand 2. 3 Rounds NOT for time of: 15 Glute ham sit up 15 Swimming frogs 3. For time: 500 meter row Womens World Records Men’s World Records
WOD Wednesday September 2nd
Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk For time: 6 Rounds of: 6 Handstand pushups 30 Double unders 6 Rounds of: 2 Clean and jerks 225 / 155 2 Muscle ups 6 Rounds of: 10 Wallballs 6 Box jumps @ 30″ / 24″ Directly into: 6Continue reading “WOD Wednesday September 2nd”
WOD Tuesday September 1st
Warm up: Band work / 1 minute plank / Every 90 Seconds for 6 sets: 1 Strict press + 3 Push press 2. 3 rounds for time: 400 meter run 12 Hang power snatches 12 Deadlifts (Yes your deadlifts are going to be light, don’t be the guy in class that asks if weContinue reading “WOD Tuesday September 1st”
WOD Monday August 31st
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL 5 Weeks of this, get ready. Every 3 minutes for 5 sets: 5 Front squats + 5 Back squats *Sets across. Use about 70 – 75% of your best front squat. We will be working our way down toContinue reading “WOD Monday August 31st”
CrossFit Havoc 