Warm up: 500 meter row then, 2 rounds of: 10 Back extensions / 10 Sit ups 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. 3 Rounds for time of: 12 Hang clusters @ 135 / 93 8 Bar muscle ups / 12 Pullups / 16 Jumping pullups Great turn out at Lakewood Ranch thisContinue reading “WOD Monday July 17th”
Category Archives: CrossFit
WOD Friday July 14th
Warm up: 2 Rounds of – X walk x 15 steps in each direction / 12 Glute ham raise Deadlift: 10,10,10 2. For time: 50 Wallballs 25 Pushups 25 Wallballs 50 Pushups Begin every minute with 5 double leg mountain climbers. 20 minute time cap.
WOD Thursday July 13th
Warm up: 2 rounds of – 15 Pushups / 30 jumping jacks Bench press: 5,5,5,3,3,3 2. For time: 200 meter run 20 Power clean and jerks @ Heavy 200 meter run
WOD Wednesday July 12th
Warm up: 1000 meter row 8 Rounds for time of: 25 Double unders 20 Sit ups 15 Kettlebell swings 10 Calorie row 5 Handstand pushups
WOD Tuesday July 11th
Warm up: 400 meter run / 5 minutes of empty bar work Every 3 minutes for 18 minutes: Power clean 10 Pullups Power clean & Jerk 5 Pullups Power clean + Front squat + Jerk 2. For time: 50 Overhead squats @ 95 / 63 lbs 50 Burpees
WOD Monday July 10th
Don’t forget! This Saturday there is a fundraiser workout at CrossFit Lakewood Ranch. Be There! Warm up: 2 rounds of: 100′ side shuffle / 100′ high skip / 12 GHR 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. For time: 30 Strict press @ 75 / 53 30 Sit ups 30 Wallballs 30 PushupsContinue reading “WOD Monday July 10th”
WOD Friday July 7th
Warm up: X walk x 15 feet in each direction / 15 sit ups x 2 rounds Deadlift: 35 minutes to find new max 2. For time: 15 Calorie row 15 Burpees 15 Deadlifts 15 Calorie row 15 Burpees
WOD Thursday July 6th
Warm up: 5 minutes of empty bar work Every 2 minutes for 30 minutes: 1 Power snatch 12 Box jumps 1 Snatch * increase weight as you go
WOD Wednesday July 5th
Warm up: 10 Burpees / 200′ shuttle run / 10 burpees Weighted pushups: 5 x 5 2. For time: 20 Bench press @ 175 / 105 40 Kettlebell swings @ 2 pood 10 Bench press @ 175 / 105 20 Kettlebell swings @ 2 pood Then 5 rounds for time of: 10 Glute ham sitContinue reading “WOD Wednesday July 5th”
WOD Tuesday July 4th
The gym is open from 10 -1 today Rich For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb. Post time to comments. U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvisedContinue reading “WOD Tuesday July 4th”
CrossFit Havoc 