SEE YOU GUYS AT 9:30 A.M. “Daniel” For Time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuriesContinue reading “HERO WOD Saturday August 31st”
Category Archives: CrossFit
WOD Friday August 30th
REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Walking Lunges, 10 Push Press 1 . Not For Time: 10, 8, 6, 4, 2 Barbell Lunges (Increase Weight each Set) Double Kettlebell Overhead Hold for 30-60 Seconds Between Each Set 2 . For Time: 20 Deadlifts 40 Toes to Rings 20 Deadlifts
WOD Thursday August 29th
REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Minutes on a Bike Every 2 Minutes for 20 Minutes: 8 Wallballs 8 Sit ups 8 Push ups Every Minute for 10 Mintues: 6 Ball Slams 6 Double Legged Mountain Climbers Every 30 Seconds for 5 Minutes: 3 Burpee Pull ups *There is no rest between each section
WOD Wednesday August 28th
REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 500 Meter Row, Empty Bar Clean and Jerk Work 10 Rounds for Time: 3 Clean and Jerks @ Heavy 3 Muscle ups 6 Calorie Row 6 Handstand Push ups
WOD Tuesday August 27th
REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: Calf Stretches, 2 Rounds: 50FT High Skips, 50FT Back Pedal 1 . Every 1:30 for 5 Sets Each: (15 Minutes) 1st Set: Right # of Double Unders 2nd Set: 30 Seconds of Kettlebell Swings 2 . For Time: 10, 20, 30, 40 Burpees 5, 10, 15, 20 Box Step Overs HoldingContinue reading “WOD Tuesday August 27th”
WOD Monday August 26th
REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 4 Front Squats 2nd Set: 2 Power Snatch *does not have to be Touch-n-go (Can be sets across OR increasing weight) 2 . As ManyContinue reading “WOD Monday August 26th”
HERO WOD Saturday August 24th
SEE YOU GUYS AT 9:30 A.M.! “Jerry“ For time:Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, ChaseContinue reading “HERO WOD Saturday August 24th”
WOD Friday August 23rd
SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 Hip Bridges, 10 Good Mornings, 10 Bent Over Rows, 10 Sit ups 1 . Every 3 Minutes for 5 Sets (15 Minutes): 4 Deadlifts *Increase weight as you go 12 / 9 Calorie Bike 2 . For Time: 12, 10, 8, 6, 4, 2 StrictContinue reading “WOD Friday August 23rd”
WOD Thursday August 22nd
SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 1 . For Time: 5 Rounds: 200 Meter Run 2 Full Cleans 5 Rounds: 100 Meter Run 1 Full Clean 2 . For Time: 40 Toes to Bar 40 Wallballs
WOD Wednesday August 21st
SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 20 Air Squats, 10 Push ups, 10 Jumping Pull ups For Time: 60 Overhead Squats 60 Ring Push ups 60 Box Jumps 60 Pull ups 60 Pistols 60 Hang Power Snatch
CrossFit Havoc 