Warm up: 400 meter run / 20 sit ups / 20 pushups “The Test Version 2”: Every 90 seconds 12 minutes ( 8 sets ) 30 Seconds max calorie row 30 seconds max burpees over the rower You must stop at the 60 second mark on each round. You cannot start the burpees before theContinue reading “WOD Tuesday February 18th”
Category Archives: CrossFit
WODMonday February 17th
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”
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”
CrossFit Havoc 