In teams of 2 or 3: Take 10 minutes to establish a 3 Rep front squat from the floor (add the weights together) @ the 10 minute mark take 15 Minutes to do as many rounds as possible of: 20 Burpees 40 Sit ups 50 Air squats @ the 25 minute mark take 5 minutesContinue reading “Partner WOD Saturday February 29th”
Category Archives: CrossFit
WOD Friday February 28th
Warm up: 2 Rounds of: 5 Pendlay rows / 5 hang power cleans / 5 good mornings Every 3 Minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift *Use 2 barbells. Don’t be a baby. 2. 3 Rounds for time: 100′ of walking lunges 100′ of bear crawl
WOD Thursday February 27th
Warm up: Banded rig rows / Banded bicep curls Weighted pull ups: 5,5,3,3,1,1 2. Strict pullups: 1 set of max reps 3. As many rounds as possible in 10 minutes of: 15 Wallballs 15 Ball slams 15 Medicine ball sit ups
WOD Wednesday February 26th
Warm up: 500 meter row / Warm up your cleans 5 Rounds for time: 200 meter row 12 Toes to bar 12 Box jump overs 12 Handstand pushups *Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )
WOD Tuesday February 25th
Warm up: 2 rounds of 20 kb swings / 20 sit ups 3 Rounds NOT FOR TIME. 12 Parallette pass throughs 12 Single leg RDL’s ( 12 per leg ) 2. 3 Rounds for time: 6 Muscle ups or 12 Pullups 12 Sumo deadlift high pulls 18 Lateral barbell jumps ( double count )
WOD Monday February 24th
Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 2 Evens: Power snatch x 1 2. For time: 20 Wollymockers 20 Strict presses @ heavy enough to be annoying.
Saturday February 22nd Partner WOD
In teams of Two or Three: 60 Box step overs w/ dumbbells 100 Dumbbell snatches 60 Wallballs 100 Single arm overhead walking lunges 60 pull ups 100 medicine ball sit ups
WOD Friday February 21st
Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Pendlay row x 10 Deadlift: 12, 10, 8, 6, 4, 2 2. 8 Rounds for time of: 30 Second handstand hold 6 Reverse burpees
WOD Thursday February 20th
Warm up: 2 rounds of: Overhead squat x 5 / Sotts press x 5 / Hang snatch x 5 Every 30 seconds for 6 minutes: Power snatch x 1 2. Every 45 seconds for 6 minutes: Heaving snatch balance x 1 3. Every 45 seconds for 6 minutes: Snatch balance x 1 4. Every minuteContinue reading “WOD Thursday February 20th”
WOD Wednesday February 19th
Warm up: 2 rounds of: 50 foot high skip / 50 foot back pedal / 50 foot butt kickers 3 Rounds for time of: 500 meter run 40 Double unders 30 Toes to bar 20 Power clean and jerks 115 / 83 10 Burpee pullups * Guys, if you leave a pile of sweat andContinue reading “WOD Wednesday February 19th”
CrossFit Havoc 