Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row
Category Archives: CrossFit
WOD Thursday September 10th
Warm up: Band stuff / Plate presses Every 90 Seconds for 6 sets: 1 Strict press + 2 Push press *Work up to a max 2. For time: 400 Meter run 100 Sit ups 10 “Squat” cleans @ body weight 40 Ring Pushups
WOD Wednesday September 9th
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”
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”
CrossFit Havoc 