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
Category Archives: CrossFit
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?)
WOD Friday Jully 24th
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
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
CrossFit Havoc 