Warm up: 30 KB figure 8’s / 20 sit ups / 10 lunges For time: 10 Rounds of 3 Thrusters 135 / 93 6 Bar facing burpees 10 Rounds of: 1 Rope climb 10 Box jump overs 10 Rounds of: 3 Kettlebell snatches per arm 53 / 35 6 Kettlebell jumps
Category Archives: CrossFit
WOD Tuesday February 4th
Warm up: 2 Rounds: 6 Hang muscle snatch / 6 Heaving snatch balance / 6 Overhead squats Every 45 seconds for 8 sets: 1 Power snatch 2. Every minute for 8 sets: 1 Hang Snatch 3. 5 Rounds for time: 10 Pullups 15 Wallballs
WOD Monday February 3rd
Warm up: 200 meter run / 12 GHD raises / 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: 3Continue reading “WOD Monday February 3rd”
Partner WOD Saturday February 1st
30 Minute AMRAP: In groups of 2 or 3: 80 Step ups holding 45/25 lb plate 100 Plate presses holding 45/25 lb plate 120 Second Wall sit holding 45/25 lb plate 140 Switch steps holding 45/25 lb plate
WOD Friday January 31st
Warm up: 2 minutes on a thing / X walk / Pendlay rows Every 3 minutes for 5 sets: 3 Deadlifts 15 Calorie row 1 Deadlift Here is an example of how the loads should go. set 1 – 225, 245 set 2 – 235, 255 set 3 – 245, 265 set 4 – 255,Continue reading “WOD Friday January 31st”
WOD Thursday January 30th
Warm up: 15 Plank up downs / 15 ring rows Every minute on the minute for 24 minutes: Minute 1: Bench press x 5 Minute 2: Pendlay Row x 5 Minute 3: Heavy ass med ball or sandbag hold x 40 seconds (Not on your shoulder) 2. For time: 50 Calories on something 50 HandContinue reading “WOD Thursday January 30th”
WOD Wednesday January 29th
“JORGE” For Time 30 GHD Sit-Ups 15 Squat Cleans (155/105 lb) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lb) 18 GHD Sit-Ups 9 Squat Cleans (155/105 lb) 12 GHD Sit-Ups 6 Squat Cleans (155/105 lb) 6 GHD Sit-Ups 3 Squat Cleans (155/105 lb) You are welcome to do regular sit ups in place of theContinue reading “WOD Wednesday January 29th”
WOD Tuesday January 28th
Warm up: 1 minute plank / 10 pullups / 10 tuck jumps 6 sets of: 1 Strict press, 2 Push presses, 3 Jerks 2. Helen: 3 Rounds for time: 400 meter run 21 Kettlbell swings ( American) 1.5 / 1 pood 12 pullups
WOD Monday January 27th
Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raises 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 repsContinue reading “WOD Monday January 27th”
WOD Friday January 24th
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 minutes on a thing / X walk / Pendlay rows Every 3 minutes for 5 sets: 3 Deadlifts 15 Calorie row 1 Deadlifts *Same idea asContinue reading “WOD Friday January 24th”
CrossFit Havoc 