Warm up: 2 Rounds of: Ring row x 12 / Plate press x 12 Every 90 seconds for 6 sets: 2 Strict Press, 2 Push press 2. Every 90 seconds for 6 sets: 6 Kneeling squat jumps 6 Front squats ( from the floor, ascend in weight )
Category Archives: CrossFit
WOD Monday August 17th
Warm up: Dynamic mobility / Empty bar work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 50, 40, 30, 20, 10 Pushups Sit ups 20 Calorie row or bike or 200 meter run before each set of pushups
Partner WOD Saturday August 15th
Warm up: 400 meter run / 2 rounds of 12 pushups, 12 sit ups, 12 air squats I go you go for 12 Minutes: Medicine ball push x 100 ft Medicine ball Carry x 100 ft Medicine ball over the shoulder x 5 2. I go you go for 12 minutes: 8 Burpees 20 secondContinue reading “Partner WOD Saturday August 15th”
WOD Tank top Friday August 14th
Warm up: 10 Strict toes to bar, 10 Air Squats, Single leg hip bridge Every Minute on the minute for 12 Minutes: Odds: Deadlift x 1 Evens: Bench press x 3 2. For time: 30 Box jumps 10 Power snatches 30 Box jumps 10 Snatches
WOD Thursday August 13th
Warm up: Leg swings / Butt kickers / Banded good mornings Super set x 4: Parallette Passthroughs x 12 Glute Ham raise x 12 2. As many rounds as possible in 10 Minutes of: 200 Meter row 20 Kettlebell swings 20 Sit ups
WOD Wednesday August 12th
Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups 20 Rounds for time of: 4 Wallballs 3 Burpees 2 Power Cleans ( Heavy ) 1 Muscle up
WOD Tuesday August 11th
Warm up: Shoulder taps / Handstand hold / ring rows Accumulate as many reps as possible in 5 minutes of: Seated strict press @ 60% of your best strict press: 2. Accumulate as many reps as possible in 5 minutes of: Pendlay Row @ 60% of you bodyweight or something like that 3. 3 RoundsContinue reading “WOD Tuesday August 11th”
WOD Monday August 10th
Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run
Partner WOD Saturday August 8th
I go you go you go for 8 Rounds: 1 Snatch or clean and jerk 100″ Sled drag or 10 Cal assault bike 1 Snatch or clean and jerk *Ascend in weight
WOD Tank top Friday August 7th
Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges Every minute on the minute for 12 minutes: Odds: 2 Deadlifts Evens: Muscle ups 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )
CrossFit Havoc 