Warm up: 3 Rounds of 6 Pushups / 6 Mountain climbers / 6 tuck jumps Parallette Pass throughs: 5 x 5 2. Weighted pullup: 5,5,3,3,1,1 3. 100 Kettlebell swings for time @ 1.5 / 2 pood: *Every time you put the bell down do a 15 second wall sit before you pick it back up
Category Archives: CrossFit
WOD WednesdaY June 13th
Warm up: 400 meter run / 1 min handstand hold For time: 5 Rounds of: 50′ Handstand walk / 150′ Bear crawl 15 GHD Situps 30 Air squats Then: 5 rounds of: 5 Tire flips 200 Meter run
WOD Tuesday June 12th
Warm up: 500 meter row or bike / 50 rope waves 5 sets of 2 strict press + 4 Push press 2. For time: 50 Calorie row or bike 50 Burpees
WOD Monday June 11th
Warm up: 2 rounds of Cindy Every 90 seconds for 10 sets: 2 Pause back squats + 1 back squat 2. For time: 15 Power cleans @ 135 / 93 20 Pullups 15 Power cleans @ 225 / 153 20 Pullups
WOD Friday June 8th
Warm up: 20 kb swings / 15 banded good mornings x 2 rounds Romanian Deadlift: 30 minutes to complete 5 working sets of 5 2. For time: 25 Toes to bar 25 Shoulder to overhead @ 115 / 83 25 Pullups (strict) 25 Hang cleans (not power) @ 115 / 83
WOD Thursday June 7th
Warm up: 2 minutes of jump rope / 4 minutes of empty bar work Every minute on the minute for 12 minutes: 1 Power clean + 2 jerks ( Build ) 2. Every 2 minutes for 16 minutes: Seated box jump x 3 Kneeling squat jump x 6
WOD Wednesday June 6th
Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal x 2 rounds 5 rounds of: 2 minutes to complete: 200 meter run + max reps power snatch Rest 1 minute and add some weight Wipe the chalk off of your hands, then go directly into: 5 rounds of: 2 minutes toContinue reading “WOD Wednesday June 6th”
WOD Tuesday June 5th
Warm up: 200 meter run / 30 ball slams 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets) 2. For time: 30 Sit ups 28 Wallballs 26 Double leg mountain climbers 24 Sit ups 22 Wallballs 20 Double leg mountain climbers 18Continue reading “WOD Tuesday June 5th”
WOD Monday June 4th
Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”
WOD Friday June 1st
Warm up: 2 Rounds: 10 Push ups, 10 Ring Rows “Lynne” 5 rounds for max reps of: Body weight / 3/4 body weight bench press Pullups There is NO time limit between sets on this workout. (Last Programmed June 23rd, 2015)
CrossFit Havoc 