One class today. 10:30 a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use and how you want to break up the reps)
Category Archives: CrossFit
WOD Wednesday November 26th
Remember guys, the gym will be open for 10:30 class only on Thursday. G-Dizzle 16 Rounds for time of: 4 Burpees 2 Pistols ( 1 each leg ) 4 Box jumps @ 30 / 24 2 Clean and jerks @ Pretty heavy
WOD Tuesday November 25th
Warm up # 3 1. 15 minutes to establish a max effort handstand walk 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45/25 lb weighted pushup (chest to the ground, full extension at the top) Do 15 Double unders after each round
WOD Monday November 24th
Yo, the gym will be open for 10:30 class only on Thursday. Come workout before you feel bad about what you do to yourself for the rest of the day. Warm up # 1 1. Overhead squat: 2,2,2,2,2,2 2. Every 2 minutes for 16 Minutes: 1 Power snatch 2 Hang squat snatches
WOD Friday November 21st
Warm up of your choice 1. Deadlift: 3,3,3,3,3 – go up 3 – 5 % from last week 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups
WOD Thursday November 20th
Warm up: 50 Kettlebell figure 8’s 1. 10 minutes to work on any skill (double-unders, pull-ups, muscle ups, handstand walks…ect.) 2. For Time: 25 Kettlebell swings @ 2 / 1.5 25 Double-legged mountain climbers 25 Sumo deadlift high-pulls @ 2 / 1.5 25 Kneeling squat jumps 25 Kettlebell swings @ 2 / 1.5 Havoc BarbellContinue reading “WOD Thursday November 20th”
WOD Wednesday November 19th
Warm up # 6 1. 00:00 – 4:30 1 power clean and jerk every 30 seconds @ 70 ish % of 1 rep max full clean and jerk 6:00 – 10:00 1 Power clean and jerk every minute @ 80 ish % of 1 rep max 12:00 – 20:00 1 Power clean and jerk everyContinue reading “WOD Wednesday November 19th”
WOD Tuesday November 18th
Warm up: 1000 meter row “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats
WOD Monday November 17th
Warm up # 1 1. Overhead squat: 3,3,3,3,3 2. Every minute on the minute for 16 Minutes: Odds: Muscle ups – Up to 6 reps Evens: Pistols or weighted step ups – 3 each leg
WOD Friday November 14th
Warm up of your choice 1. Deadlift: 4,4,4,4 – go up 3 – 5% from last week 2. Turkish get ups – 20 minutes to find 1 rep max 3. 500 meter row max This is the greatest pound for pound deadlift of all time: 5.15 x bodyweight!!
CrossFit Havoc 