Warm up # 1 1. Back Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. Windmill: 5,5,5 3. Super set: Glute ham bench – press: 5,5,5,5,5 Glute Ham bench – row: 5,5,5,5,5
Category Archives: CrossFit
WOD Friday August 8th
Warm up of your choice 1. Strict Pullups x 3 sets of max reps – rest exactly 3 minutes between sets 2. 4 rounds for time of: 30 Kettlebell figure 8’s @ 1 pood (single count) 1 minute of plank hold with both hands on handle of single kettlebell (accumulate 1 minute of plank per round)
WOD Thursday August 7th
Warm up # 4 42 For time: 42 Pushups 42 Deadlifts @ 115 lbs / 73 lbs 400 meter run 42 Hang Power cleans @ 95 lbs / 63 lbs 42 Push presses @ 95 lbs / 63 lbs 400 meter run 42 Taters @ 35 / 26 42 Sit ups 400 meter run
WOD Wednesday August 6th
Warm up : Glute ham raise x 15 / 1 minute plank / Single leg hip bridge x 10 each 1. For 20 minutes Odds: Max double unders in 30 seconds ( keep a running tally for all 10 rounds ) Evens – Deadlift x 2 2. For time: 1/3 Body weight dumbell snatch xContinue reading “WOD Wednesday August 6th”
WOD Tuesday August 5th
Warm up: 50 kettlebell figure 8’s 1. Push press: 3,3,3,3,3 2. 3 Rounds for time of: 3 Rope climbs 6 Thrusters @ 135 lbs 9 Box jumps @ 30″
WOD Monday August 4th
Rent is due. Thanks! Warm up # 1 1. Front Squat: 2 Reps every minute on the minute for 10 minutes 2. 10 Rounds for time of: 100 meter run 2 Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees can not touch the ground atContinue reading “WOD Monday August 4th”
WOD Friday August 1st
Today is the 1st. Rent is due. Thanks! Warm up of your choice For time: 36 Barbell Rollouts 36 Floor wipers @ 95 / 63 36 Power cleans @ 95 / 63 36 Parallette pass throughs 36 Lateral Barbell jumps
WOD Thursday July 31st
Warm up # 3 For time: 100 Foot handstand walk or 300 ft bear crawl 100 Meter rack walk @ 2 pood 20 Turkish get ups @ 2 pood (10 each side) 20 Muscle ups
WOD Wednesday July 30th
Warm up # 5 1. Every minute one the minute for 15 minutes: 1 Snatch / 1 Hang snatch 2. For time: 500 meter row 30 Burpees How to set the damper on a rower: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
WOD Tuesday July 29th
Warm up # 2 1. Bench Press: 5,5,5,5,5 2. 3 Rounds for time of: 10 GHD sit ups 20 Kettlebell swings @ 1.5 / 1 pood 30 Double unders
CrossFit Havoc 