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”
Category Archives: CrossFit
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”
WOD Friday Febraury 2nd
Warm up: 200 meter run / 15 Glute ham raise / 15 Banded good mornings 1. Every 2 minutes for 10 sets: 3 Deadlifts + 5 High box jumps 2. 6 Rounds for time of: 3 Muscle ups / 6 Pullups 12 kneeling squat jumps
WOD Thursday February 1st
Warm up: Empty bar work Every other minute for 6 minutes: 3 Power snatches ( minutes 1, 3, 5 you are working) Every other minute for 6 minutes: 2 Snatches ( minutes 7, 9, 11 you are working ) Every minute for 6 minutes: 1 Snatch ( minutes 13 – 18 ) 2. “Annie” 50,Continue reading “WOD Thursday February 1st”
WOD Wednesday January 31st
Warm up: 2 Rounds of: 100 ft high knees / 100 ft karaoke / 50 ft bear crawl HILDY Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and theContinue reading “WOD Wednesday January 31st”
WOD Tuesday January 30th
Warm up: Band stuff Every 3 minutes for 3 sets: Max strict pullups 2. Every 3 minutes for 3 sets: Max handstand pushups ( real or kicking) 3. For time: 50 Dumbbell power snatches ( 25 each side ) 40 Ring Pushups 30 Dumbbell power snatches ( 10 each arm ) 20 Ring Pushups 10Continue reading “WOD Tuesday January 30th”
WOD Monday January 29th
Warm up: Jog in place x 1 min / Banded back pedal x 30 sec / Banded good mornings x 15 Every minute on the minute for 24 minutes: Minute 1 – 1 Front squat + 2 Back squats ( Use 80% of your best Front squat) Minute 2 – 1 Power clean ( UseContinue reading “WOD Monday January 29th”
CrossFit Havoc 