Warm up: Wrist and Rack position stretches, bottom of squat holds 1. Every 2 minutes for 5 Sets: 3 Front Squats (Start around 75-80% of your max and Increase weight each set) 2. As many Rounds as possible in 12 minutes: 12 Double Unders 24 Walking Lunges 12 Double Unders 24 Kettlebell Swings *At the endContinue reading “WOD Monday September 17th”
Category Archives: CrossFit
HERO WOD Saturday September 15th
“SISSON” As many Rounds as possible in 20 minutes: 1 Rope Climb 5 Burpees 200 Meter Run If you have a 20-lb. weight vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, diedContinue reading “HERO WOD Saturday September 15th”
WOD Friday September 14th
Warm up: Glute ham raise/back extensions, Hip bridges, Strict toes to bar 1. Every 2 minutes for 6 Sets: 3 Deadlifts 2. Total Reps in 20 minutes: 1st 5 Minutes: Strict Pull ups 2nd 5 Minutes: Sit ups 3rd 5 Minutes: Push ups 4th 5 Minutes: Calorie Row
WOD Thursday September 13th
Warm up: shoulder stretches, empty bar snatch work 1. Every 30 seconds for 10 sets: 1 Hang Snatch 2. Every minute on the minute for 10 sets: 1 Snatch 3. For Time: 40 Handstand Push ups *Every time you come off the wall do 8 Burpees* 40 Wallballs *Every time you stop doing Wallballs do 8 AirContinue reading “WOD Thursday September 13th”
WOD Wednesday September 12th
Taylor with Athlete PRO will be here tonight! Come by and see him for Recovery and Treatment! Click to get more info or ask him a question! Warm up: warm up your cleans 20 Rounds For Time: 1 Ring Muscle up + 2 Dips 2 Cleans (full squat) 3 Toes to bar 4 Box Jump Overs
WOD Tuesday September 11th
Warm up: Wrist Stretches, Handstand Hold, Back Extensions 1. Every 90 seconds for 9 sets, do presses: 1st 3 sets: 5 Strict Press 2nd 3 sets: 5 Push Press 3rd 3 sets: 5 Jerks 2. As many Rounds as possible in 20:01: *In Teams of 2* BUY IN: 2001 Meter Row Then AMRAP in Remainder of Time:Continue reading “WOD Tuesday September 11th”
WOD Monday September 10th
Warm up: Wrist and Rack position stretches, bottom of squat holds 1. Every 2:30 minutes for 5 Sets: 4 Front Squats (Start around 70-75% of your max and Increase weight each set) 2. For Time: 500, 400, 300, 200, 100 Meter Run 10, 8, 6, 4, 2 Lunges with Barbell overhead 10, 8, 6, 4, 2Continue reading “WOD Monday September 10th”
HERO WOD Saturday September 8th
See you guys at 9:30 a.m.! “ZEMBIEC” 5 rounds for time: 11 Back Squats @ 185 lbs / 128 lbs 7 Strict Burpee Pull ups 400 Meter Run (During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.)Continue reading “HERO WOD Saturday September 8th”
WOD Friday September 7th
Warm up: Dead hang on pull up bar – in and out of active shoulder position, kipping motion without pulling 1. Every 90 seconds for 6 sets: Right # of muscle ups (Or muscle up work, jumping or banded muscle ups, kipping chest to bars/Ring Pull ups + dips, kipping/strict pull ups + dips) 2. EveryContinue reading “WOD Friday September 7th”
WOD Thursday September 6th
Warm up: Shoulder Stretches, Hip Bridges, Empty Bar Snatch Technique Work 1. Every 45 seconds for 8 sets: 1 Hang Snatch 2. Every 90 seconds for 10 sets: 1 Snatch 3. For Time: 400 Meter Run 40 Overhead Squats
CrossFit Havoc 