Warm up: 2 Minutes of Double Unders, Then: 2 Rounds: 15 Air Squats, 10 Push ups Every minute on the minute for 12 minutes: 1 Thruster (work up to a heavy single!) 2. MARCO U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi,Continue reading “WOD Wednesday June 7th”
Category Archives: CrossFit
WOD Tuesday June 6th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions 20 minutes to find max: Push Press 2. For Time: 1000 Meter Row 50 Hang Power Cleans 50 Push Press
WOD Monday June 5th
New Challenge! Most improved Double Unders! Do the warm up. Take the average of your three sets and write the number on the board, Then try to improve that number. Warm up: 3 Rounds: 2 minutes of max double unders, 2 minutes rest Front Squat: 10 x 1 (10 sets of 1 reps) @ 90-95%Continue reading “WOD Monday June 5th”
WOD Friday June 2nd
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 1 (try to end heavier then last week) 2. 3 Rounds for Time: 6 Bar muscle ups 12 Hang Power Clean 24 Double Unders
WOD Thursday June 1st
Warm up: 500 Meter Row, Then 2 Rounds: 5 Hang Snatch, 5 Overhead Squat, 5 Strict Toes to bar Every 90 Seconds for 12 Sets: Sets 1-4: 2 Hang Snatch Sets 5-12: 1 Snatch 2. For Time: 20, 15, 10, 5 Calorie Row Overhead Squat
WOD Wednesday May 31st
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 8 Sets: 1 Push Press + 2 Jerks *Try to increase weight from last week* 2. 10 Rounds for Time: 3 Power Cleans 3 Thrusters 3 Burpee over bar
WOD Tuesday May 30th
Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 8 x 2 (8 sets of 2 reps) @ 85-90% of your max 2. As many Rounds as possible in 10 minutes: 5 Box step overs w/ med ball 5 Sit ups w/ med ball
WOD Monday May 29th
There will only be one class today @ 9:00 a.m.! Everyone is invited! MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to asContinue reading “WOD Monday May 29th”
WOD Friday May 26th
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 2 (try to end heavier then last week) 2. For Time: 60 Box JumpsContinue reading “WOD Friday May 26th”
WOD Thursday May 25th
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 400 Meter Run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every minute on the minute for 30 minutes: 1st minute: 1 Snatch 2nd minute: 1 Rope Climb (LeglessContinue reading “WOD Thursday May 25th”
CrossFit Havoc 