The Gym will be open for one workout on Thursday at 9:30. Happy Thanksgiving. Warm up: 400 meter run / 12 Glute ham raises / 12 step ups per leg Every 2 minutes for 20 minutes: 3 Front Squats + 6 Burpees 2. For time: 20 Pullups 20 Box jumps 20 Toes to bar 20Continue reading “WOD Monday November 25th”
Category Archives: CrossFit
WOD Saturday November 23rd
Warm up: 400 meter run / 12 back extensions / 24 sit ups / Empty bar work “Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 OverheadContinue reading “WOD Saturday November 23rd”
WOD Friday November 21st
Warm up: Get ready to squat The CrossFit Total One rep max of the following movments Back Squat Strict Press Deadlift *The sum of the highest successful attempt of each lift added together is your CrossFit Total. These were the totals from the top CrossFitters in the world in 2018, see how you stack up.
WOD Thursday November 21st
Warm up: Empty barbell work Every 90 seconds for 8 sets: Power snatch x 2 2. Every 2 minutes for 8 sets: Power clean and jerk x 2
WOD Wednesday November 20th
Warm up: 20 pushups / banded tricep push downs x 15 Bench press: 15 minutes to find a max OR 15 minutes to establish a max Turkish get up 2. 20 minute AMRAP: 50 Calorie row 50 Burpees 50 Pullups 50 Double unders
WOD Tuesday November 19th
Warm up: 2 Rounds of – Band rig rows x 12 / Band press x 8 each side Press: 5 x 2 @ 95% 2. Bench max will be tomorrow ( You can do it today if you need to) 3. For Time: Accumulate all of the below items in the quickest time possible, including anyContinue reading “WOD Tuesday November 19th”
WOD Monday November 18th
Warm up: 2 minutes on a thing / 30 kb swings / 15 goblet squats Back Squat: 5 x 5 @ 85% 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)
WOD Saturday November 16th
WOD Friday November 15th
Warm up: 2 minutes on a thing / Pendlay row x 12 / Sit ups x 20 Deadlift: 5 x 1 @ 95% 2. 3 Rounds for time of: 50 Kettlebell swings ( not too heavy ) 25 Banded sit ups
WOD Thursday November 14th
Warm up: 2 Rounds- Kang squat x 8 / Russian twist x 12 (use plate) Back Squat: 5 x 1 @ 100% 2. 6 Rounds for time of: 100′ bear crawl 15 Wallballs
CrossFit Havoc 