TONIGHT! Open Workout 17.1 Open Announcement! @ 8PM. Come hang out and watch with us! Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 1 2nd: Handstand pushup x 6 or 1 more than last week 3rd: ToesContinue reading “WOD Thursday February 23rd”
Category Archives: CrossFit
WOD Wednesday February 22nd
Warm up: 2 rounds of 10 pushups / 10 sit ups / 10 air squats Push press: 4,4,4,4 2. 3 Rounds for time of: 6 Heavy ass power clean and jerks 6 Muscle ups 300 meter run
WOD Tuesday February 21st
Warm up: 800 Meter Row For time: 10 Burpees 20 Glute ham sit ups 9 Burpees 20 Wallballs 8 Burpees 20 Kettlebell snatches @ 1.5 / 1 pood (10 each side) 7 Burpees 20 Back extensions 6 Burpees 20 Dips 5 Burpees 20 Sumo deadlift high pulls @ 1.5 / 1 pood 4 Burpees 20Continue reading “WOD Tuesday February 21st”
WOD Monday February 20th
Warm up: 2 rounds of: 1 minute of jumping jacks / 10 glute ham raise / 10 sit ups Front Squat: 1,1,1 2. Back Squat: 2,2 3. Every minute on the minute for 8 Minutes: Odd: 15 Thrusters @ 95 / 63 Even: 15 Pullups ( adjust reps to appropriate number) (not too appropriate though)
WOD Friday February 17th
Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 2 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 17th”
WOD Thursday February 16th
Warm up: 400 meter run / 15 Sit ups / 25 Air squats 10 minutes of something you suck at. (pistols, jump rope, rope climbs, kipping, overhead squats, etc. ) 2. For time: 600 Meter run 20 Wallballs 400 Meter run 20 Wallballs 200 Meter run 20 Wallballs @ the 20 minute mark 2 RoundsContinue reading “WOD Thursday February 16th”
WOD Wednesday February 15th
Warm up: Handstand hold x 30 seconds / Row 1 minute x 2 rounds 1. Push press: 5,5,5,5,5 2. 5 rounds for time of: 15 Kettlebell swings @ 2 pood (Russian) 15 Pushups with both hands on ball of Kettlebell
WOD Tuesday 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 Monday February 13th
Warm up: 2 rounds of: Banded good mornings x 15 / Glute ham sit ups x 10 / Burpee x 5 Front squat: 2,2 2. Back Squat: 4,4 3. 4 Rounds for time of: 6 Power Snatches 6 Box jumps * Heavy and high These guys…
WOD Friday February 10th
Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 3 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 10th”
CrossFit Havoc 