Warm up: 10 Glute ham raise, 10 Empty bar back squats, 10 Empty bar hang squat snatch 1. For 20 minutes: 1st minute do 2 Back squats 2nd minute do 1 Snatch (We will be doing this for the next 5 Thursdays and increasing weight every week) 2. For Time: 400 Meter run 20 BurpeesContinue reading “WOD Thursday October 2nd”
Category Archives: CrossFit
WOD Wednesday October 1st
Warm up # 4 1. 15 minutes of gymnastic stuff: handstand walking, kipping, Muscle ups, back levers, L sits, parallette skills, etc. Choose 1 or 2 skills and work 2. For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups
WOD Tuesday September 30th
Warm up: 2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench press: 3,3,3,3,3 2. 5 Rounds for time of: 1 Strict press 2 Push press’ 3 Jerks 4 Hang Squat cleans 5 Deadlifts 6 Toes to bar Rest exactly 1 minute between rounds.
WOD Monday September 29th
Warm up # 1 1. Front squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3 2. As many rounds as possible in 12 minutes of: 12 Wallballs 12 Ring dips 12 Pullups
WOD Friday September 26th
Don’t forget!!! No classes after 4 pm today. You are welcome to help set up for Saturday’s Battle. Warm up of your choice 5 Rounds for time of: 12 Pullups 8 Thrusters @ 95 / 63 lbs 4 Broad Jumps 6′ / 4′ 200 meter run Pretty solid technique here. Only one thing reallyContinue reading “WOD Friday September 26th”
WOD Thursday September 25th
Warm up: 2 rounds of: Swimming frog x 10 / Good mornings x 10 / Knees to elbows x 5 (strict) 1. Deadlift: 10 sets of 2 : rest 90 seconds between sets Use about 75 – 80% focus on trying to move the bar fast. 2. 3 Rounds for time of: 20 Hand plantedContinue reading “WOD Thursday September 25th”
WOD Wednesday September 24th
Yo! Today is the last day to sign up for the Battle @ Havoc! Click to sign up! Warm up # 5 1. 20 minutes to establish a max on this complex: Power snatch, Hang power snatch, Overhead squat x 3 2. For time: 60 Kettlebell swings @ 1.5 / 1 pood 200 Meter runContinue reading “WOD Wednesday September 24th”
WOD Tuesday September 23rd
Only 2 days left to sign up for the Battle @ Havoc! Click to sign up! Warm Up: 10 pullups, 20 pushups, 20 mountain climbers, 10 pullups 1. Bench press: 5,5,5,5,5 2. For time: 10 Wall Climbs 20 Pushups 5 Wall Climbs 10 Pushups 10 Knees to elbows 20 Glute ham sit ups 5 KneesContinue reading “WOD Tuesday September 23rd”
WOD Monday September 21st
Only 3 days left to sign up for the Battle @ Havoc! Click to sign up! Warm Up #1 1. Back squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3 2. For Time: 50 Wallballs @ 20/14lbs 30 Cleans @ 155/108lbs (Power clean or squat clean) 15 Muscle upsContinue reading “WOD Monday September 21st”
WOD Friday September 19th
Warm up of your choice “MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 145 (each snatch is followed by 1Continue reading “WOD Friday September 19th”
CrossFit Havoc 