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”
Category Archives: CrossFit
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”
WOD Monday July 3rd
Warm up: 400 meter run / 15 GHR / 15 GHSU 10 GHR / 10 GHSU Front squat: 3,3 2. Back Squat: 3,3 3. For time: 15 Deadlifts 15 Front squats 15 Jerks Havoc loop run 15 Jerks 15 Front squats 15 Deadlifts
WOD Friday June 30th
Warm up: 2 minutes of jump rope / 2 rounds of: Good morning x 12 / X walk x 15′ in each direction 1. Deadlift 1 rep every 2 minutes x 16 minutes 2. Every minute on the minute for 18 minutes: 1. 100 meter sprint 2. Hang power snatch x 5 3. Muscle upContinue reading “WOD Friday June 30th”
WOD Thursday June 29th
Warm up: 5 minutes of empty bar work 1. Every 3 mintues x 6 sets: Power clean x 2 + Hang power clean x 2 + push press x 2 + jerk x 2 2. 2 Rounds for time of: 400 meter run 40 kettlebell snatches (20 each side)
WOD Wednesday June 28th
Warm up: 400 meter run / 2 minutes of jump rope “T-Dog” 3 Rounds for time of: 50′ Handstand walk or 5 Wall climbs 25′ Barbell walking lunge @ 95 / 63 32 Thrusters @ 95 / 63 10 Chest to bar pullups 1 Chalk off your mitts wipe per hand
WOD Tuesday June 27th
Warm up: Kettlebell swings x 40 / Ring rows x 15 1. Every 4 minutes x 3 sets: max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: Strict press x 2 reps Evens: Glute ham situp x 6 – 12 3. As many rounds as possible in 3 minutes of:Continue reading “WOD Tuesday June 27th”
CrossFit Havoc 