Warm up your hamstrings / trunk Deadlift: 5 x 3 @ 85 % 2. Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10Continue reading “WOD Friday November 1st”
Category Archives: CrossFit
WOD Thursday October 31st
The gym will be closing after the 4:30 class today. Warm up: 2 rounds of 12 Back extensions / 12 hollow rocks Back squat: 5 x 3 @ 90% 2. I go you go for 10 Rounds each: 3 Power cleans (kinda heavy) 100 meter run / 150 meter row / 10 cal bike /Continue reading “WOD Thursday October 31st”
Notification
Hey, The gym will be closing after the 4:30 class on Thursday. Happy Halloween!
WOD Wednesday October 30th
Warm up: Get ready to lift weights 12 Rounds for time of: 1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?) 10 Box jumps 5 Strict Pullups 10 Wallballs
WOD Tuesday October 29th
Warm up: 2 rounds of: Band rig rows x 12 / single arm band press x 8 each arm Press: 5 x 5 @ 80% 2. For time: 400 m run 20 overhead lunges 65/45 5 knees to elbows 15 overhead lunges 65/45 10 knees to elbows 10 overhead lunges 65/45 15 knees to elbowsContinue reading “WOD Tuesday October 29th”
WOD Monday October 28th
Warm up: 2 minutes on a thing / 20 sit ups / 20 back extensions Back squat 5 x 5 @ 80% 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)Continue reading “WOD Monday October 28th”
WOD Friday October 25th
Warm up: 50 kettlebell figure 8’s 1. Deadlift: 5 sets of 4 @ 80% 2. Workout 20.3 / Workout 18.4Diane 21-15-9 reps of: Deadlifts, Handstand push-ups♀ 155 lb. ♂ 225 lb. Then, 21-15-9 reps of: Deadlifts 50-ft. handstand walk after each set ♀ 225 lb. ♂ 315 lb. Time cap: 9 minutes
WOD Thursday October 24th
Warm up: 15 Banded good mornings / 15 Wallballs / 15 Sit ups Back Squat: 5 x 4 @ 85% 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60 Hand planted Bench jumps
WOD Wednesday October 23rd
Warm up: 400 meter run For time: 60 Calorie Row 30 Hang clean and jerks @ 135 / 93 15 Wollymockers 30 Hang clean and jerks @ 135 / 93 60 Calorie row
WOD Tuesday October 22nd
Warm up: 15 Burpees Press: 5 x 3 @ 85% 2. Bench Press: 5 x 3 @ 85% 3. For time: 60 Sit ups 30 Kettlebell swings 15 Handstand pushups 30 Kettlebell swings 60 Sit ups
CrossFit Havoc 