See you guys at 9:30 a.m.!! 10 Rounds for Time: 1 Snatch (Go up in weight each round) 2 Pull ups 4 Pistols 5 Rounds: 1 Rope Climb 10 Calorie Row 10 Rounds: 1 Clean and Jerk (Go up in weight each round) 2 Pull ups 4 Pistols
Category Archives: CrossFit
WOD Friday April 12th
Early Registration is OPEN for our next Competition “Strength Battle” on June 29th!! Sign up by April 24th and SAVE $50 PER TEAM!! Warm up: 1 Minute Wall Sit, 20 Mountain Climbers, 10 Kang Squats 1. Every 2 Minutes for Alternating Sets, 5 of Each (20 min total): 1st 2 minutes: Back Squat (Descending Reps but IncreasingContinue reading “WOD Friday April 12th”
WOD Thursday April 11th
Warm up: 10 Push ups, 10 Sit ups, 10 Pull ups 1. Every minute for Alternating Sets, 6 of Each (12 min total): 1st minute: 30 Sec Pull up Bar hang (Use Dip belt to Add Weight if needed) 2nd minute: 30 Seconds of Dips (Use Dip belt to Add Weight if needed) 2. For Time:Continue reading “WOD Thursday April 11th”
WOD Wednesday April 10th
Warm up: Bike or Row for 2 minutes, 10 Ring Rows, 10 Squat Jumps 8 Rounds for Time: 8 Power Snatches 6 Front Squats 2 Rope Climbs 6 Kneeling Squat Jumps 8 Handstand Push ups
WOD Tuesday April 9th
Warm up: 10 Inch Worm Steps, 10 Toes to Bar, 10 Lunges 1. Every 2 minutes for 8 sets (16 min total): 3 Touch-and-Go Power Cleans 9 Bar Facing Burpees *Increase Weight Each Set 2. As many Rounds as possible in 8 minutes: 4 Double Kettlebell Push Press 4 Double Kettlebell OverHead Lunge 32 Double Unders
WOD Monday April 8th
Warm up: 1 Minute Bottom of a Squat hold, 5 Behind the Neck Press, 5 Empty bar Overhead Squats 1. Every 2:30 for 5 Sets (12:30 Total): 3 Overhead Squats 6 Back Extensions Holding a Plate 2. For Time: 500 Meter Run 50 Push ups 500 Meter Run 100 Air Squats 500 Meter Run 50 PullContinue reading “WOD Monday April 8th”
HERO WOD Saturday April 6th
FYI: Come check out the new StrongFit Class at 8:00 a.m. or 11:00 a.m. today! SEE YOU GUYS AT 9:30 A.M. For Today’s HERO WOD! “Danny” Complete as many rounds in 20 minutes as you can of: 30 Box Jumps @ 24 / 20 20 Push Press @ 115 / 83 30 Pull-ups Oakland SWATContinue reading “HERO WOD Saturday April 6th”
WOD Friday April 5th
Warm up: 10 Pull Knee to Chest Stretch, 10 Back Extensions, 10 Good Mornings, 10 Sit ups 1. Every 2 minutes for 6 Sets: 5 Deadlift + Right # of Muscle ups 2. As many Rounds as possible in 12 minutes: *Increase reps by 3 Each set Handstand Push ups Toes to Bar Air Squat
WOD Thursday April 4th
Warm up: 30 Second Handstand Hold, 10 Sit ups, 30 Second Handstand Hold 1. Every minute for 16 minutes, 8 Sets of Each: 1st minute: 4 Overhead Lunges w/ KB or DB 2nd minute: 1 Snatch *Increase Weight as you go* 2. For Time: 100 Calorie Row * Every 1:30 hop off the Rower and do 8Continue reading “WOD Thursday April 4th”
WOD Wednesday April 3rd
Warm up: 200 Meter Row, Warm up your Clean and Jerk For Time: 5 Power Clean 100 Pull ups 10 Power Clean 100 Box Step Overs 15 Power Clean 100 Double Unders 20 Power Clean 100 Sit ups *Start with Heavy Singles for your Power Cleans and Decrease Weight as you go*
CrossFit Havoc 