Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders
Category Archives: CrossFit
WOD Saturday October 19th
“The Lyon” 5 Rounds, Each for Time: 7 Squat Cleans (165 lbs / 115 lbs) 7 Shoulder to Overheads (165 lbs / 115 lbs) 7 Burpee Chest to Bar Pull Ups Rest 2 minutes between rounds (Ideally use a pull-up bar that is 6 inches above your max reach when standing.) Air Force Capt. DavidContinue reading “WOD Saturday October 19th”
WOD Friday October 18th
Warm up: Glute ham raise x 15 / Glute ham sit up x 15 / Banded good morning x 15 Deadlift: 5 x 5 @ 75% 2. Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
WOD Thursday October 17th
Warm up: 400 meter run / 15 Back extensions / 15 Mountain climbers Back squat: 5 x 5 @ 80% 2. 5 Rounds for time: 20′ Handstand walk 20 Sit ups
WOD Wednesday October 16th
Warm up: 5 minutes of empty barbell work Every 3 minutes for 15 minutes: 1 Snatch + 15 Box jump overs + 1 Snatch 2. Every 3 Minutes for 15 minutes: 1 Clean and jerk + 15 Toes to bar + 1 Clean and jerk This is the heaviest Clean and jerk ever performed byContinue reading “WOD Wednesday October 16th”
WOD Tuesday October 15th
Warm up: 10 burpees / 30 second handstand hold / 10 burpees Press: 5 x 3 @ 80% 2. Bench Press: 5 x 3 @ 80% 3. 10 Rounds for time: 4 Handstand pushups 4 Kneeling squat jumps
WOD Monday October 14th
Warm up: 500 meter row / 12 kang squats / 12 GHD Raises Back Squat: 5 sets of 3 @ 80% 2. For time: 40 Thrusters @ 115 / 83 400 Meter run
2019 Strength Cycle
We are going to start a 6 week cycle to work on basic strength training. It will work like this: Monday: Back squat Tuesday: Press, Bench Wednesday: Regular programming Thursday: Back squat Friday: Deadlift If you miss any days you are welcome to make them up on weekends or double up Squats and presses ifContinue reading “2019 Strength Cycle”
WOD Friday October 2nd
Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 400 meter run / 10 empty barbell thrusters 10 rounds for time of: 8 Ground-to-overheads10 Bar-facing burpees ♀ 65 lb. ♂ 95 lb.
WOD Thursday October 10th
Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 15 Pushups / 15 Bench dips 1. Bench Press: 10, 10, 10 2. Medicine ball plank: 1 minute on 1 minute off for 8 minutes (PlankContinue reading “WOD Thursday October 10th”
CrossFit Havoc 