Warm up: Empty barbell work + rope climb practice For time: 2 Rope climbs 10 Power cleans 2 Rope climbs 8 Heavier power cleans 2 Rope climbs 6 Heavier power cleans 2 Rope climbs 4 Heavier power cleans 2 Rope climbs 2 Heavy ass power cleans Wait 5 minutes Take 10 minutes to find aContinue reading “WOD Wednesday November 13th”
Category Archives: CrossFit
WOD Tuesday November 12th
Warm up: 3 Rounds – 5 pushups / 5 V ups Strict press: 5 x 2 @ 95% 2. Bench Press: 5 x 2 @ 90% 3. 4 Rounds for time: 12 Calorie row 12 Handstand pushups 12 GHD Situps
WOD Monday November 11th
Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15 Back squat: 5 x 4 @ 85% 2. Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups U.S. Army Staff Sergeant RicardoContinue reading “WOD Monday November 11th”
WOD Saturday November 9th
“AIR FORCE WOD” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. AthleteContinue reading “WOD Saturday November 9th”
WOD Friday November 8th
Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees Deadlift: 5 x 2 @ 90% 2. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. OR 10 Power cleans ( Pretty heavy ) 20Continue reading “WOD Friday November 8th”
WOD Thursday November 7th
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back Squat: 5 x 2 @ 95% 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )
WOD Wednesday November 6th
Warm up: 5 minutes of empty bar work Every 3 minutes for 15 minutes: 5 Power snatches 10 Wallballs 20 Step ups Every 2 minutes for 10 minutes: 3 Power snatches ( heavier obviously ) 5 Wallballs 10 Step ups ( higher box ) Every minute for 5 minutes: 1 Snatch ( I did’t sayContinue reading “WOD Wednesday November 6th”
WOD Tuesday November 5th
Warm up: 3 rounds of 8 pushups / 8 sit ups / 8 air squats Press: 5 x 2 @ 90% 2. Bench press: 5 x 5 @ 80% 3. 5 Rounds for time of: 20 Air squats 5 Thrusters @ 115 / 83 20 Double unders 5 Thrusters @ 135 / 93 * Guys,Continue reading “WOD Tuesday November 5th”
WOD Monday November 4th
Warm up: 2 minutes on a thing / 15 sit ups / 15 kang squats Back squat: 5 x 3 @ 85% 2. 6 Rounds for time of: 6 Hang power cleans 6 Pullups
Hero workout Saturday November 2nd
“JT” 21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups Watch the quality of Annies movements. This was the first Hero Workout ever published on CrossFit.com
CrossFit Havoc 