Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every minute on the minute for 10 minutes: 1 Power Snatch + 1 Hang Power Snatch 2. As many rounds as possible in 16 minutes of: 10 Handstand Push ups 5 Hang Power CleansContinue reading “WOD Tuesday July 26th”
Category Archives: CrossFit
WOD Monday July 25th
FYI: This weeks Gymnastics is on Monday and Thursday at 6pm. Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 5, 5, 5 @ 75% of your max 2. Back Squat: 5, 5, 5 @ 75% of your max 3. For Time: 1 Mile RunContinue reading “WOD Monday July 25th”
Weightlifting July 25th, 27th, 30th
Monday: Mock meet Snatch x 3 attempts 2. Clean and Jerk x 3 attempts Wednesday: Power snatch x 1 x 3 @ 85% 2. Snatch x 1 x 3 @ 90% 3. Power clean and jerk x 1 x 3 @ 85% 4. Clean and jerk x 1 x 3 @ 90% Saturday: Meet day!Continue reading “Weightlifting July 25th, 27th, 30th”
WOD Friday July 22nd
Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 5, 5, 5, 5, 5 2. 6 Rounds: 4 Shoulder to Overhead w/ Kettlebell (2 Per side) 8 Kettlebell Swings 16 Double Unders Rebecca Voigt has made history and this will be her 9th consecutive CrossFit Games appearance!Continue reading “WOD Friday July 22nd”
WOD Thursday July 21st
Warm up: 100 ft bear crawl, 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Snatch (yes Squat) 3. For Time: 800 Meter Run 40 Calorie RowContinue reading “WOD Thursday July 21st”
WOD Wednesday July 20th
Warm up: 500 Meter Row, 45 sec handstand hold, 20 Air Squats For Time: 20 Clean and Jerk (can be a Power clean) 5 Muscle ups (If 5 muscle ups is too many, do less) OR 10-15 Pull ups 15 Back Squats (From floor) 10 Hard HSPU (strict/deficit/parallette) OR 10 Weighted Push up 10 Power cleanContinue reading “WOD Wednesday July 20th”
WOD Tuesday July 19th
Warm up: 3 Rounds: 5 Snatch Pull + Hang Power Snatch, 5 Box Jumps, 5 Toes to bar Every minute on the minute for 10 minutes: 2 Power Snatch 2. 5 Rounds for Time: 20 Box jumps 10 Overhead Squats 20 Sit ups These are the Fittest Teens on Earth from the 2015 CrossFit Games.Continue reading “WOD Tuesday July 19th”
WOD Monday July 18th
Warm up: 2 Rounds: 8 Good Mornings, 8 Front Squats, 8 Sit ups Front Squat: Find new max 2. As many Rounds as possible in 8 minutes: 4 Burpees 8 Wall balls Three years after this video was posted Katrin became the Fittest Women Alive and won the CrossFit Games! Can she do it again? WatchContinue reading “WOD Monday July 18th”
WOD Friday July 15th
Warm up: 200 Meter Run, 10 Back Extensions, 10 Toes to bar, 10 Power Cleans @ 50% of your max Power Clean: Find new max 2. 6 Rounds for Time: 2 Clean and Jerk 4 Box Jumps 6 Chest to bar pull ups If you don’t already know about Sara Sigmundsdottir. You Should! She mayContinue reading “WOD Friday July 15th”
WOD Thursday July 14th
Warm up: 10 Kang Squats, 10 Sit ups, 10 Lunges, 10 Sit ups Front Squat: 1, 1, 1, 1, 1, 1 @ 90-95% of your max 2. For Time: 1000 Meter Row 50 Sumo Deadlift High Pulls w/ Kettlebell This is what it Takes! Watch Brent Fikowski beat the odds and compete at the CrossFitContinue reading “WOD Thursday July 14th”
CrossFit Havoc 