Warm up: X walk x 10 steps in each direction / Good mornings x 12 / Tuck jumps x 12 Deadlift: 3 Reps Every 2 minutes for 6 sets 2. 3 Rounds for time: 1 Power clean and jerk @ too heavy 10 Burpees 2 Power cleans @ too heavy 5 Burpees
Category Archives: CrossFit
WOD Thursday July 23rd
Warm up: Plate press x 15 / Ring row x 15 / Plank x 1 min Weighted Pullup: 5,5,3,3,1,1 2. For time: 40 Seated plate press 45 / 25 30 Bench sit ups 20 Toes to bar 10 Deficit Handstand pushups 20 Toes to bar 30 Bench sit ups 40 Plate presses
WOD Wednesday July 22nd
Warm up: 2 Rnds: 5 Hang muscle snatch / 5 Hang pwr snatch / 5 Hang snatch / 5 Overhead squat Every minute on the minute for 24 minutes: Odds: 1 Power snatch + Snatch Evens: 30 Double unders or 12 Box jump overs or Something else kinda like that Then: take 6 minutes toContinue reading “WOD Wednesday July 22nd”
WOD Tuesday July 21st
“Bridger Walker” 4 Rounds for time: 500 meter row 25 Shoulder to overhead @ 95 / 63 25 Front squats @ 95 / 63 https://www.nbcnews.com/news/us-news/parents-say-their-6-year-old-son-survived-brutal-dog-n1234036
WOD Monday July 20th
Warm up: 2 minutes on a thing / 1 minute squat hold / 10 single leg rdl’s Front Squat: Find 1 rep max 2. For Time: 10, 8, 6, 4, 2 Hang power cleans (increase weight each set) *10 Toes to bar after each set
Partner WOD Saturday July 18th
In teams of 2 or 3: 200 Meter farmers carry 400 Meter run 800 Meter row 1000 Lbs each ( accumulate ) Ground to overhead with a 45 / 25 lb plate 800 Meter row 400 Meter run 200 Meter farmers carry
WOD Friday July 17th
Warm up: 100′ high skip / Broad jump x 5 / Empty bar work Power clean: Find 1 rep max 2. For time: 100 Wallballs *Begin every minute with one power clean @ 85% of your max for the day
WOD Thursday July 16th
Warm up: 2 minutes on a thing / 30 KB swings / 1 minute squat hold Front Squat: 6 x 1 @ 90% 2. 2 Rounds for time: 500 meter run 50 KB swings 25 Pushups
WOD Wednesday July 15th
“MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 165 (each snatch is followed by 1 overheadContinue reading “WOD Wednesday July 15th”
WOD Tuesday July 14th
Warm up: Light band work / plate raises Push Press: find 1 rep max 2. Every minute on the minute for 5 Minutes: 8 – 15 Burpees 3. Every minute on the minute for 4 Minutes: 6 – 12 Handstand pushups 4. Every minute on the minute for 3 Minutes: 15 Thrusters 5. Every minuteContinue reading “WOD Tuesday July 14th”
CrossFit Havoc 