Warm up: 2 minute row / Empty bar work x 5 minutes Clean Pull under: 2 reps every 2 minutes for 10 minutes (0-8) 2. Hang clean: 1 rep every minute for 8 minutes (10-18) 3. Clean: 1 rep every minute fro 6 minutes (20-26) Your bar should be increasing in weights the entire time. 4.Continue reading “WOD Friday September 2nd”
Category Archives: CrossFit
WOD Thursday September 1st
Warm up : 2 rounds of – 50′ of bear crawl, 100′ of high skips, 100′ of karaoke, 100′ of backwards jog For time: 15 Power snatches 15 Overhead squats at the 6 minute mark: 30 Box jumps 30 Wallballs at the 12 minute mark: 45 Lateral barbell jumps (double count) 45 Pushups at theContinue reading “WOD Thursday September 1st”
WOD Wednesday August 31st
Warm up: Dynamic mobility For time: 1000 meter row Then 3 rounds of: 275 lb Deadlift x 15 Muscle ups x 5 Then 3 rounds of: 185 lb power clean x 5 Handstand pushups x 15 Then 1000 meter row
WOD Tuesday August 30th
Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tonight at 7 p.m.! Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick aContinue reading “WOD Tuesday August 30th”
WOD Monday August 29th
Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tuesday night at 7 p.m.! Warm up: 30 Kettlebell swings / 20 Double leg mountain climbers / 10 Toes to bar (no kipping Back Squat Every minute on the minute for 3 minutes: 5 reps Rest 2Continue reading “WOD Monday August 29th”
WOD Friday August 26th
Nutrition Challenge Starts Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Find Max: Deadlift OR Bench Press
WOD Thursday August 25th
Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 8 High Jumps- land in a squat, 8 High Hang Cleans, 8 Mountain Climbers Every 2 minutes for 16 minutes: 1 Clean + 1 Hang Clean + Front Squat (Yes youContinue reading “WOD Thursday August 25th”
WOD Wednesday August 24rd
Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 30 sec handstand hold, 8 Glute ham sit ups, 8 Back extensions Strict Press: 5, 5, 5 @ 75% of your max 2. Max set of Push Press with same weightContinue reading “WOD Wednesday August 24rd”
WOD Tuesday August 23rd
Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 30 Jumping Jacks, 30 Kettlebell Figure 8’s For Time: 1 Mile Run 50 Burpees 50 Kettlebell Swings 800 Meter Run 50 Pull ups 50 Double Unders 400 Meter Run
WOD Monday August 22nd
Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Click for more info! Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 1, 1, 1, 1, 1 @ 95% of your max 2. Back Squat:Continue reading “WOD Monday August 22nd”
CrossFit Havoc 