Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each 1. Every 3 minutes do a set of Back Squats: Set 1: 8 Reps at around 70% ish of your max Set 2: 6 Reps (addContinue reading “WOD Monday August 20th”
Category Archives: CrossFit
WOD Saturday August 18th
See you guys at 9:30 a.m. !! Warm up: 400 meter run “Agent Daniel Rose” As many Rounds as possible in 33 minutes: 309 Single Unders 2009 Meter Row 27 Deadlifts @ 135 / 93 20 Lunges @ 135 / 93 13 Man Makers @ 35 / 25 or Burpees over the bar 9 Turkish GetContinue reading “WOD Saturday August 18th”
WOD Friday August 17th
Warm up: 50 Ft Bear Crawl, 10 Back Extensions, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Push Press (Increase weight as you go) 2. Max reps in one set: Push Press (50% for your last successful single) 3. 10 Rounds for Time: 2 Muscle ups 1 Cluster + ThrusterContinue reading “WOD Friday August 17th”
WOD Thursday August 16th
Warm up: 10 Jumping Pull ups, 10 Sit ups, 10 Push ups 1. Every 2 minutes for 4 sets: Right # L-Pull ups / Strict Pull ups Right # Ring Push up 2. For Time: 21, 15, 9 Toes to bar Sumo Deadlift High Pull *Run 200 meters after each movement
WOD Wednesday August 15th
Warm up: 20 Burpees For Time: 20 Power Snatch 40 Pistols 20 Snatch (Full Squat) 40 Box jumps 20 Clean and Jerk (Power or squat) 40 Wallballs 20 Cleans (Power or Squat) 40 Handstand Push ups or 80′ Handstand Walk *All Barbell weights should be quick singles. Increase weight for each barbell movement.
WOD Tuesday August 14th
Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Clean, 5 High Jumps land in Power Position, 10 Hang Power Cleans 1. Every minute for 10 sets: 1 Power Clean (increase weight as you go) 2. 3 Rounds of: 30 Seconds: Max Reps of Power Clean (use 50-60% of your final Power CleanContinue reading “WOD Tuesday August 14th”
WOD Monday August 13th
Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each 1. Every 4 minutes do a set of Back Squats: Set 1: 12 Reps at around 60% of your max Set 2: 8 Reps (add 5-20Continue reading “WOD Monday August 13th”
WOD Saturday August 11th
See you at 9:30 a.m. for Hero WOD Saturday! Warm Up: 1000 Meter Row “LUMBERJACK 20” For Time: 275-lb. deadlifts, 20 reps Run 400 meters 2-pood kettlebell swings, 20 reps Run 400 meters 115-lb. overhead squats, 20 reps Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters 20 box jumps, 24-inchContinue reading “WOD Saturday August 11th”
WOD Friday August 10th
Warm up: 50 Ft Bear Crawl, 10 Back Extensions, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Strict Press (Increase weight as you go) 2. Max reps in one set: Strict Press (50% for your last successful single) 3. 12 Minute AMRAP: 1 Bar Muscle up + 2 Chest toContinue reading “WOD Friday August 10th”
WOD Thursday August 9th
Warm up: 30 second Plank hold, 10 Broad Jumps, 30 Sec Plank 1. Every 2 minutes for 4 sets: Right # of feet of Handstand Walk/ Handstand Push ups/ Handstand hold Right # of High Box Jumps 2. For Time: 10, 8, 6, 4, 2, 4, 6, 8, 10 Glute Ham sit ups (use weight if you like)Continue reading “WOD Thursday August 9th”
CrossFit Havoc 