Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up #11 Deadlift: 2, 2, 2, 2, 2 @ 90-95% your max 2. “ANGIE” For time: 100 pullups 100 pushups 100 sit ups 100 air squats
Category Archives: CrossFit
WOD Thursday September 24th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up: 2 Rounds: 10 Back extensions, 5 Clean pull under w/ empty bar 20 Minutes to Find Max: Hang Clean 2. 12 Minutes: Run Havoc Loop InContinue reading “WOD Thursday September 24th”
WOD Wednesday September 23rd
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: Find a one rep max 2. 4 Rounds for Time: 10 Thrusters @ 75 / 53Continue reading “WOD Wednesday September 23rd”
WOD Tuesday September 22nd
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up: 10 Burpee Pull ups / 15 Sit ups Strict Pull ups: 3 sets of max reps (rest 3 min between each set) 2. For Time: 10Continue reading “WOD Tuesday September 22nd”
WOD Monday September 21st
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 10 Single leg hip bridge, 10 GHD sit ups, 10 Glute ham raise, 10 Empty bar overhead squats Overhead Squat: 20 minutes to find a 3 Rep Max 2. As many rounds as possibleContinue reading “WOD Monday September 21st”
WOD Friday September 18th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #11 Deadlift: 3, 3, 3, 3, 3 @ 85-90% 2. Every minute on the for 15 minutes: 1st minute: 2 Rope Climbs 2nd minute: 10 Russian Twist W/ Med Ball 3rd minute: 2Continue reading “WOD Friday September 18th”
WOD Thursday September 17th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 10 Single Leg Hip Bridge, 10 Empty Bar High Hang Clean, 10 Seated Good Mornings Every minute on the minute for 16 minutes: 1 Clean + 1 Front Squat (increase weight as youContinue reading “WOD Thursday September 17th”
WOD Wednesday September 16th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ 80-85% your max 2. 3 Rounds for time: 40 Double Unders 20 Sumo-Deadlift High-pulls 10 Toes-to-bar 5Continue reading “WOD Wednesday September 16th”
WOD Tuesday September 15th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #4 For Time: 20 Glute Ham Sit ups 40 Burpee Box Jumps @ the right height 60 Kettlebell Swings @ the correct weight 80 Lateral Bench Jumps (40 each side) 100 Walking LungesContinue reading “WOD Tuesday September 15th”
WOD Monday September 14
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #1 Back squat: 6, 6, 6, 6 @ 75-80% your max 2. “Mega Fran” 12, 9, 6 Thrusters @ 155/ 108 Bar Muscle ups OR “Fran” 21, 15, 9 Thrusters @ 95/ 63Continue reading “WOD Monday September 14”
CrossFit Havoc 