Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raise Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2 minutes Every minute on the minute for 4 minutes: 3 reps RestContinue reading “WODMonday February 17th”
Category Archives: CrossFit
Partner WOD Saturday February 15th
Warm up: 1 lap / 20 burpees In teams of 2 or 3: Accumulate: 500 ft of sled drags (don’t wimp out on the weight) 50 Wall climb overs 50 D ball over bar 100 calories on something
WOD Friday February 14th
Warm up: 50 kb figure 8’s “Heart breaker” 14 Wall climbs 14 Deadlifts @ 315 / 205 14 Handstand pushups 14 Power cleans @ 225 / 155 14 Wall climbs 14 Power snatches @ 135 / 95 14 Handstand pushups
WOD Thursday February 13th
Warm up: 2 rounds of: Ring rows x 12 / kb swings x 12 Every 2 minutes for 12 minutes: Strict pullups x the right number + 20 Kettlebell swings 2. For time: 40 Thrusters @ 115 / 83 400 meter run
WOD Wednesday February 12th
Warm up: 200 Meter Run, 10 Push ups, 10 Walking Lunges 20 Rounds for Time: 2 Bench Press 4 Jumping Lunges 3 Handstand Push ups 6 Calorie Row
WOD Tuesday February 11th
Warm up: 2 minutes of jump rope or something like that / Empty barbell work Every minute on the minute for 36 minutes: Minute 1: 6 -12 Burpees Minute 2: 6 – 12 Toes to bar Minute 3: 1 Snatch
WOD Monday February 10th
Warm up: 2 minutes on a thing / 12 GHD sit ups / 12 Kang squats Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2 minutes Every minute on the minute for 4 minutes: 3 reps RestContinue reading “WOD Monday February 10th”
Partner WOD Saturday February 8th
I go you go for 8 Rounds: Bike 8 / 12 calories Pushups x 10 Directly into I go you go for 4 Rounds: Dumbbell Thrusters x 10 100 meter run
WOD Friday February 7th
Warm up: 30 kb swings / 20 Banded good mornings / 10 Single leg RDL’s per leg Deadlift: 3 x 10 reps ( Looking for some effort here ) 2. As many rounds as possible in 6 minutes: 12 Handstand pushups 12 Pistols Directly into as many rounds as possible in 6 minutes of: 24Continue reading “WOD Friday February 7th”
WOD Thursday February 6th
Warm up: 2 Minutes on a thing / 2 Rounds of 6 Hang muscle clean / 6 Front squats / 6 jerks Every 90 Seconds for 20 sets: 1 Power clean + 1 Clean + 2 jerks 2 Far ass broad jumps
CrossFit Havoc 