Warm up #11 Deadlift: 4, 4, 4, 4 @ 80-85% your max 2. As many rounds as possible in 20:01: 9 Wall Climbs 200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings) 40 ft Backwards sled pull w/ HEAVY! 200 Meter Rack Walk with 70/Continue reading “WOD Friday September 11th”
Category Archives: CrossFit
WOD Thursday September 10th
Warm up #8 As many rounds as possible in 25 minutes of: 40 Burpees 40 Power snatch @ 95/63 40 Wallballs 40 Jerks @ 95/63 40 Calorie row
WOD Wednesday September 9th
Warm up: 2 Rounds of: 10 push ups, 30 second plank hold Bench press: 3, 3, 3, 3, 3 @ 85-90% your max 2. 8 Rounds for time: 2 Bar muscle-ups 4 Power cleans @ 135/93 6 Handstand Push ups 8 Lateral bar jumps (double count)
WOD Tuesday September 8th
Warm up #9 Every 30 Seconds for 5 min: 1 Clean pull under @ approx 50% of your max Rest 1 minute and add weight Every 30 Seconds for 5 min: 1 Hang Clean Rest 1 minute and add weight Every minute on the minute for 5 min: 1 Clean 2. For Time: 400 MeterContinue reading “WOD Tuesday September 8th”
WOD Monday September 7th
Today we are only open for the 10:30 Class. We will be at the gym at 10:00 a.m. Partner WOD: Teams of two, Girl/Girl or Guy/Guy, You can partner up at the gym Warm up: Run the Havoc Loop! For Time: 50 Back squats @ 135/93 40 Pull ups 30 Shoulder-to-overhead @ 135/93 50 FrontContinue reading “WOD Monday September 7th”
WOD Friday September 4th
Warm up #11 Deadlift: 5, 5, 5, 5, 5 @ 70-75% 2. For Time: 400 Meter run 10 Power Snatch @ 115 / 80 20 Air squat into broad jump 10 Hang power clean and jerk @ 115 / 80 20 Air squat into broad jump 400 Meter run Watch this 15 year old runContinue reading “WOD Friday September 4th”
WOD Thursday September 3rd
Warm up: 2 Rounds: 10 push ups, 30 second plank hold Bench Press: 2, 2, 2, 2, 2 @ 90-95% your max 2. Max reps in 2 min: Sledge hammer hits Rest 1 minute Max reps in 2 min: Rope climbs Rest 1 minute Max reps in 2 min: 40′ Sprint Rest 1 minute MaxContinue reading “WOD Thursday September 3rd”
WOD Wednesday September 2nd
Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
WOD Tuesday September 1st
Warm up: 10 Single leg hip bridge, 10 Empty bar front squats, 10 High hang cleans Cleans: Find one rep max 2. For Time: 30 Dumbbell Snatches @ Heavy (don’t punk out) That is 30 per arm
WOD Monday August 31st
Weightlifting Club: Today is the day to sign up for our new Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Warm up #1 Back Squat: 5, 5, 5Continue reading “WOD Monday August 31st”
CrossFit Havoc 