Warm up: 20 Air squats / 1 minute plank Every 3 Minutes for 5 sets: 5 Handstand pushups 1 Minute wall sit 5 Handstand pushups 2. For time: 60 Kettlebell swings 1 minute pullup bar hang 40 Kettlebell jumps 1 minute pullup bar hang 20 Kettlebell jerks ( 10 each side ) 1 minute pullupContinue reading “WOD Thursday August 6th”
Category Archives: CrossFit
WOD Wednesday August 5th
Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups For time: 200 Meter run 10 Toes to bar 5 Power clean & jerks @ a weight 200 Meter run 10 Toes to bar 4 Power clean & jerks @ a heavier weight than your first set 200 MeterContinue reading “WOD Wednesday August 5th”
WOD Tuesday August 4th
Warm up: Pushups / Dips / Ring rows / Band work Accumulate as many bench press reps as possible in 5 minutes with 60% of your 1 rep max 2. Accumulate as many strict pullups as possible in 5 minutes 3. For time: 25 Glute ham sit ups 25 Wall balls 25 Sit ups 25Continue reading “WOD Tuesday August 4th”
WOD Monday August 3rd
Warm up: Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. 20, 15, 10, 5 reps for time: Overhead squats @ 75 / 53 Bar facing burpees
Partner WOD Saturday August 1st
Warm up: 500 meter run / 100′ High skips / 100′ Back pedal / 100′ Karaoke I go you go for 60 Total Rounds 2 Push press 2 Front squats 2 Thrusters 4 Burpees
WOD Friday July 31st
Warm up: X walk / Good mornings / KB swings Deadlift: 3 reps every 2 minutes for 6 sets ( same sets and reps as last week, try and go a little heavier) 2. 5 Rounds for time: 5 Deadlifts 300 Meter row
WOD Thursday July 30th
Warm up: 400 meter run / 20 sit ups / 15 Back extensions L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds *Accumulate as much time as possible in the position within 1 minute. 2. Glute ham raise: 3 x 12 ( use bands if you can ) 3.Continue reading “WOD Thursday July 30th”
WOD Wednesday July 29th
Warm up: 2 minutes on a thing / 10 Toy soldiers / 100′ Back pedal / 1 minute pullup bar hang 15 Rounds for time: 2 Hang clusters ( Ascend in weight ) 2 Muscle ups or 4 Strict pullups or 6 kipping pullups 10 Box jumps
WOD Tuesday July 28th
Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Bench Press: 5 x 5 2. 6 Rounds for time: 1 Rope climb 200 meter run 20 KB swings
WOD Monday July 27th
Warm up: 2 minute jump rope / Band pull aparts / 1 minute squat hold / Empty bar overhead squats Overhead squat: 5 sets of 3 reps 2. 3 Rounds for time: 50 Double unders 25 Wallballs (Unbroken?)
CrossFit Havoc 