Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 6 sets: 1 Deadlift + 8 Box jumps 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict, 2 kipping Round 2 – 6 strict, 4 kipping Round 3 – 4 strict, 6 kipping RoundContinue reading “WOD Friday February 16th”
Category Archives: CrossFit
WOD Thursday February 15th
Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”
WOD Wednesday February 14th
Warm up: 2 rounds of 100′ lateral shuffle / 50′ bear crawl / 50′ crab walk ” Foreplay” 14 rounds for time of: 2 Muscle ups 7 Deadlifts @ 135 lbs 14 Lateral barbell jumps (double count)
WOD Tuesday February 13th
Warm up: 300 meter row / 30 kb swings 1. Turkish get up: every minute on the minute for 20 minutes 2. For time: Row 1000 meters 60 Kettlebell snatches @ 1.5/1 pood (30 each side)
WOD Monday February 12th
Warm up: Run / row / bike x 3 minutes / 20 Air squats / 15 Back extensions / 10 Good mornings Every minute on the minute for 16 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean 2. ForContinue reading “WOD Monday February 12th”
WOD Friday February 9th
Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 8 sets: 2 Deadlifts + 6 Box jumps 2. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-upsContinue reading “WOD Friday February 9th”
WOD Thursday February 8th
Warm up: Bentover barbell row x 15 / Plyo bench pushups x 15 / Bench press: 5, 5, 5, 20 (please don’t ask if the 20 has to be unbroken) 2. 3 rounds for time of: 30 Wallballs – Every time you drop the medicine ball do 5 pushups. 300 Meter row
WOD Wednesday Febraury 7th
Warm up: 500 meter row / 10 burpees 35 Rounds for time of: 1 Muscle up 2 Power snatches *Begin every 3 minute interval with 35 double unders
WOD Tuesday February 6th
Warm up: Band stuff Super set 5 sets of: Weighted pullups x 5 ( no kipping) Strict Press x 5 2. For time: 200 meter run 25 Barbell rollouts 200 meter run 25 Glute ham sit ups 200 meter run 25 Knees to elbows 200 meter run 25 Weighted sit ups
WOD Monday February 5th
Warm up: 200 meter run / 10 Kang squats / 20 sit ups Every minute on the minute for 20 minutes: Minute 1 – 1 Front squat + 2 Back squats ( use 5 – 10 lbs more than last week ) Minute 2 – 1 Power clean ( use 5 – 10 lbs moreContinue reading “WOD Monday February 5th”
CrossFit Havoc 