Warm up: 20 Pushups / 15 Glute ham sit ups / 10 Burpees / 5 Pullups Bench Press: 3,3,3,3,3 @ heavier than last week 2. For time: 100 Kettlebell figure 8’s @ 1.5 / 1 pood 50 Bench sit ups 50 Back extensions I LOVE THIS VIDEO!!!
Category Archives: CrossFit
WOD Thursday April 21st
Warm up: 50 Kettlebell figure 8’s Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb.Continue reading “WOD Thursday April 21st”
WOD Wednesday April 20th
Warm up: 200 meter run – 5 minutes of empty barbell snatch work Every 2 minutes for 16 minutes: 3 Position snatch ( Floor, Below knee, Above knee ) 2. For time: 400 Meter rack walk 300 Meter Backwards run 200 Meter rack walk 100 Meter back wards run ( Don’t run into each otherContinue reading “WOD Wednesday April 20th”
WOD Tuesday April 19th
Warm up: 1000 meter row For time: 800 meter run 20 Deadlifts @ bodyweight 40 Barbell Pushups 60 Sit ups 40 Barbell Pushups 20 Deadlifts @ bodyweight 800 meter run GYMNASTICS WORKOUT Warm up: 2 rounds: Run – 200m, 10 v-ups, 10 kips Skill/Strength: 1.) Skin the cat 5×1 2.)2-3 Bar Muscle Up EMOM –Continue reading “WOD Tuesday April 19th”
WOD Monday April 18th
Warm up # 1 Front squat: 3,3,3,3,3 @ 80 – 85% 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups
WOD Friday April 15th
Warm up: 2 Rounds of: Bench dips x 10 / Kb swings x 20 Bench Press: 3,3,3,3,3 @ more than last week. If you don’t know what you lifted last week…. maybe you should try to figure out a way to somehow remember the things you do at the gym. 2. For time: 30 BurpeesContinue reading “WOD Friday April 15th”
WOD Thursday April 14th
Warm up: 200 meter run / Empty bar work x 5 minutes Every 2 minutes for 16 minutes: 3 Position clean + 1 jerk ( Floor, Below knee, Above knee ) 2. 3 Rounds for time of: 15 Handstand pushups 30 Situps 45 Double unders
WOD Wednesday April 13th
Warm up: 500 meter row / 20 air squats / 20 pushups “Yo Momma So Crazy” For time: 115lb Snatch (any style) x 30 reps 115lb Thruster x21 Pullups x 21 115lb Thruster x 15 Pullups x 15 115lb Thruster x 9 Pullups x 9 115lb Clean and jerk ( any style) x 30 reps
WOD Tuesday April 12th
Tonight @ 7:00 Free Havoc Yoga class. Warm up: 10 Burpees / 20 sit ups / Handstand hold x 1 minute Strict press: 5,5,3,3,1,1 2. 3 Rounds for time of: 200 meter run 15 Deadlifts @ 135 / 93 5 Muscle ups or 8 chest to bar pullups or 12 Pullups Gymnastics Workout: WarmContinue reading “WOD Tuesday April 12th”
WOD Monday April 11th
Warm up #1 Back squat: 3,3,3,3,3 @ 80 – 85% 2. On a 10 minute clock: 1500 meter row buy in Followed by as many rounds and reps as possible of 50 Wall balls 25 Box jumps
CrossFit Havoc 