Nutrition Challenge Starts Sunday August 28th at 10:00 a.m.! Be ready to listen, ask questions, and workout! Cost is $20. *If you can not make it on Sunday there will be a make up day, Tuesday August 30th @ 7 p.m.* If you plan to participate now is a good time to start doing yourContinue reading “Nutrition Challenge Starting August 28th”
Category Archives: CrossFit
WOD Friday August 19th
Nutrition Challenge Starts 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 Superset: Deadlift and Bench Press 1, 1, 1, 1, 1 @ 95% of your max 2. For Time: 30 Wallballs 30 Double Unders 30 EmptyContinue reading “WOD Friday August 19th”
WOD Thursday August 18th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups, 10 High Hang Snatch Find max: Snatch
WOD Wednesday August 17th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 100 Meter Run, 20 Mountain Climbers, 10 Sit ups 20 Rounds For Time: 1 Muscle up 2 Clean and Jerks 3 Toes to Bar 4 Burpees over bar *Clean up your chalk mess.Continue reading “WOD Wednesday August 17th”
WOD Tuesday August 16th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Find Max: Power Snatch 3. As many Rounds as possible in 8 minutes: 8 Jumping Lunges 8Continue reading “WOD Tuesday August 16th”
WOD Monday August 15th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 2, 2, 2 @ 90% your max 2. Back Squat: 2, 2, 2 @ 90% your max 3. For Time:Continue reading “WOD Monday August 15th”
WOD Friday August 12th
Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 2, 2, 2, 2, 2 @ 90 % of your max 2. 10 Rounds for Time: 1 Clean and Jerk 2 Bar Muscle ups 3 Box Jumps
WOD Thursday August 11th
Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 8 minutes: 1 Snatch 2. Every minute on the minute for 8 minutes: 1 Snatch 3. 6 Rounds for time: 1 Snatch + 2 Overhead Squats 10 Glute ham sit ups
WOD Wednesday August 10th
Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Wednesday August 10th”
WOD Tuesday August 9th
Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every 30 seconds for 5 minutes: 1 Power Snatch 2. Every minute on the minute for 10 minutes: 1 Power Snatch 3. As many Rounds as possible in 12 minutes: Start with an 800 meterContinue reading “WOD Tuesday August 9th”
CrossFit Havoc 