Warm up: 50 KB figure 8’s Weighted Pullup: 10, 8, 6, 4, 2 2. For time: 20 Box jumps @ 30 / 24″ 40 Thrusters @ 95 / 63 (unbroken?) 20 Box jumps @ 30 / 24″
Category Archives: CrossFit
WOD Wednesday June 27th
Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 50′ bear crawl For time: Run 800 meters 20 Handstand Pushups 40 Power snatches 20 Handstand pushups Run 800 meters
WOD Tuesday June 26th
Warm up: Jerk technique practice Power clean + jerk pyramid Partner up with someone: Start with a weight that is fairly challenging and do 1 power clean + 5 jerks Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasingContinue reading “WOD Tuesday June 26th”
WOD Monday June 25th
Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise Every 90 seconds for 5 sets: 3 second paused front squat: x 3 reps ( 65% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 3 reps ( 80%Continue reading “WOD Monday June 25th”
WOD Friday June 22nd
Warm up: Do it Bench Press: 5 x 5 2. Farmers walk 100′ x 4 Efforts 3. For time: 80 Sit ups 80 Hand planted lateral bench jumps
WOD Thursday June 21st
Warm up: 15 Back extensions / 15 Banded row / 15 straight arm band pulldown Pendlay row: 5 x 8 2. 2 Rounds for time: 20 Lunges ( Back rack) @ 135 / 93 20 Push presses @ 135 / 93 20 Pullups
WOD Wednesday June 20th
Warm up: Empty bar work Every 20 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 30 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 40 seconds for 10 sets: 1 Power clean and jerk Rest 1 minute add some weight Every 50 secondsContinue reading “WOD Wednesday June 20th”
WOD Tuesday June 19th
Warm up: 2 minute row / 20 pushups 5 sets of 1 strict press + 5 Push press 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 45 Calorie row 60 Double unders
WOD Monday June 18th
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats 2. As many rounds as possible in 4 minutes of: 2 Wollymockers 20 Situps Rest 1 minute As many rounds as possible in 4 minutes of: 10 Pullups 10Continue reading “WOD Monday June 18th”
WOD Friday June 15th
Warm up: Empty bar work Hang snatch x 3 x 6 sets 2. 10 rounds for time: 1 Heavy ass snatch 2 High ass box jumps 3 Handstand pushups (hardest version you can do) 4 Dumbell burpees
CrossFit Havoc 