“KLEPTO” 4 Rounds for Time: 27 Box Jumps @ 24″ / 20″ 20 Burpees 11 Cleans (Squat) @ 145 / 98 U.S. Air Force Maj. David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Arkansas, died on April 27, 2011, in Kabul, Afghanistan, of woundsContinue reading “HERO WOD Saturday October 20th”
Category Archives: CrossFit
WOD Friday October 19th
Warm up: X walk / lunge / ghd / good morning Every 3 Minutes for 5 sets: 2 Deadlifts 12 Handstand pushups 2 Deadlifts 2. 8 Rounds for time: 20 Double unders 4 Hang power cleans 4 push presses 155 / 103
WOD Thursday October 18th
Warm up: 50 kb figure 8’s Every 45 seconds for 16 rounds: Odd rounds: left hand turkish get up Even Rounds: right hand turkish get up 2. 3 sets of 5 reps: Windmills 3. For time: 30 Calorie bike 30 Burpees
WOD Wednesday October 17th
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?) 100 meter run 8 Pullups 100 meter run
WOD Tuesday October 16th
Wam up: 500 meter row / 200 meter run 3 Rounds of: 4 Min AMRAP: 5 Dumbbell Thrusters 5 Burpees 2 Min rest 3 Rounds of: 4 Min AMRAP: 150 Meter row 15 Hand Hops 15 Lateral switch steps (double count) 2 Min rest
WOD Monday October 15th
Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”
WOD Friday October 12th
Warm up: Pull and push a little Bench Press: 4 x 8 2. Weighted Pullup: 44 / 18 lb x 4 sets of max reps 3. 12 Minutes: Run Havoc Loop In the remaining time: Max distance rack walk @ 1.5 / 1 pood
WOD Thursday October 11th
Warm up: 1 minute of jump rope / X walk x 10 steps each way / GHR x 12 4 sets of: Single leg RDL x 6 each leg super set with Lunges x 6 each leg 2. 3 Rounds for time of: 6 Heavy ass deadlifts 40 Double unders
WOD Wednesday October 10th
Warm up: Shuttle, Skip, Back pedal, Karaoke, etc For time: 200 Meter Run 10 Wollymockers 300 Meter Row 10 Burpee box jump overs 400 Meter Run 10 High ass wallballs (try to throw the med ball over the 12′ rig or at least way higher than you usually do) 500 Meter Row 10 Strict pullup +Continue reading “WOD Wednesday October 10th”
WOD Tuesday October 9th
Warm up: Every 75 seconds: BTN Push press: 3 x 2 2. BTN Push Jerk: 3 x 2 3. Heaving snatch balance: 3 x 2 4. For time: 50 Overhead squats @ 135 / 93 10 Pullups every time you put the bar down
CrossFit Havoc 