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: 3 Rounds of cindy 30 Rounds for time: 1 Power snatch 1 Muscle up 5 Wallballs
Category Archives: CrossFit
WOD Tuesday January 21st
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 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6 Every minute on the minute for 16 minutes:Continue reading “WOD Tuesday January 21st”
WOD Monday January 20th
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who is headed to the Elite division at “Wodapalooza” Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squatsContinue reading “WOD Monday January 20th”
Partnar WOD Saturday January 18th
In teams of 2 or 3, for time: 50 Partner ball slams 100 Box jump overs 500 Meter backwards run 100 Box jump overs 50 Partner ball slams
Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps Every 5 minutes for 5 sets: 5 Deadlifts 15 Calorie row 3 Deadlifts 15 Calorie row 1 Deadlift * This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the secondContinue reading
WOD Thursday January 16th
Warm up: 2 rounds 12 pushups / 12 banded curls Every 2 minutes for 5 sets: Dips (rings or parallell bars) x the right number 2. For time: 60 Reverse Burpees 60 Calories on a thing 60 Overhead squats @ 45 / 35
WOD Wednesday January 15th
Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: TheContinue reading “WOD Wednesday January 15th”
WOD Tuesday January 14th
Warm up: 3 Rounds of 6 banded shoulder press / 6 banded rig rows Seated Strict press: 8 x 2 reps 2. 3 Rounds for time: 15 Toes to bar 15 Handstand pushups
WOD Monday January 13th
Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 1 2. Every 2 minutes for 5 sets: Anderson Back squats x 1 3. 10 Rounds for time: 3 Burpees 6 Kettlebell jumps 70 / 53Continue reading “WOD Monday January 13th”
Partner WOD Saturday January 11th
Warm up: Group warm up In teams of 2 or 3: For time – Complete the following tasks in any order: 500 meters of sandbag carry 400 ft Medicine ball push: 70 / 100 300 Lateral bench jumps 200 Walking lunges holding a Medicine ball @ 20 lbs 100 reps of plate ground to overheadContinue reading “Partner WOD Saturday January 11th”
CrossFit Havoc 