Warm up: 2 minutes of row or bike / Banded good mornings x 15 Back Squat: 35 minutes to find 1 rep max 2. 3 rounds of 1 minute max effort Airdyne or row: Rest 3 minutes between each round. If you don’t need 3 full minutes of rest you are either a robot orContinue reading “WOD Thursday November 9th”
Category Archives: CrossFit
WOD Wednesday November 8th
Warm up: 1 minute of jump rope / 4 minutes of empty bar work As many rounds as possible in 12 minutes of: 2 Heavy ass power cleans 200 meter run At the 15 minute mark: 8 Rounds for time of: 18 Double unders 12 Double leg mountain climbers 6 Pullups (back of the neck to the bar)Continue reading “WOD Wednesday November 8th”
WOD Tuesday November 7th
Warm up: 3 rounds of 6 pushups / 6 mountain climbers / 6 bench sit ups Bench Press: 1 rep max 2. For time: 10 Strict press 15 Push press 20 Jerks 1000 meter row 5 Strict press 10 Push press 15 Jerks 500 meter row
WOD Monday November 6th
Yo. Are you old? Wanna workout against other old people? Sign up then. Here you go: CLICK ME Warm up: 200 meter run / 30 KB figure 8’s / good mornings x 15 Back Squat: 5 x 2 @ 85% 2. Every minute on the minute for 24 minutes: Minute 1: Power clean + Hang cleanContinue reading “WOD Monday November 6th”
WOD Friday November 3rd
Warm up: Row 500 meters / X walk x 10 steps in each direction / 10 GHR Deadlift: 5 x 1 @ 95% 2. For time: 50 Calorie row or bike Then 5 rounds of: 10 Deadlifts @ 205 / 143 30 Double unders
WOD Thursday November 2nd
Warm up: 2 rounds of: 6 Jumping air squats / 12 back extensions / 6 Pullups Back squat: 5 x 1 @ 100% 2. For time: 60 Wallballs 30 Burpees Unbroken anyone?
WOD Wednesday November 1st
Warm up: 1 minute of jump rope / 1 minute of jumping jacks 20 Rounds for time of: 100 meter run 10 KB Swings 10 Sit ups
WOD Tuesday October 31st
Hey!! The gym is opened until 5 pm today. Happy Halloween!! Warm up: 3 rounds of 8 pushups / 4 burpees Bench Press: 5 x 6+ reps @ 80% 2. For time: 5 bar muscle ups 10 toes to bar 5 Power clean & jerks @ a weight 4 bar muscle ups 10 toes toContinue reading “WOD Tuesday October 31st”
WOD Monday October 30th
Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups Back squat: 5 x 4 @ 85% 2. Every 90 seconds for 8 sets: The Havocomplex snatch: 1 Power snatch + 1 Hang snatch + 1 Heaving snatch balance
WOD Friday October 27th
Hey, come to the gym tomorrow (Saturday). Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: Glute ham raise x 12 / x walk x 10 steps in each direction / 12 Squat jumps Deadlift: 5 x 2 @ 90% 2. 12 rounds for time of:Continue reading “WOD Friday October 27th”
CrossFit Havoc 