Warm up # 4 For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Deadlift x 2 Minutes:2,5,8,11,14,17,20,23,26,29 – Handstand Pushup x 6 Minutes:3,6,9,12,15,18,21,24,27,30 – Box jumps x 12
Category Archives: CrossFit
WOD Wednesday August 20th
Warm up: 50′ bear crawl / 50′ crab walk x 2 rounds For time: 40 Calories on the rower 30 Overhead squats @ 75 / 53 lbs 20 Toes to bar 1000 meter run 20 Toes to bar 30 Overhead squats @ 75 / 53 lbs 40 Calories on the rower
WOD Tuesday August 19th
Warm up : 30 burpees 1. Every minute on the minute for 10 minutes – Push press x 2 2. 6 Rounds for time of: 25 Double unders 15 Sit ups 5 Double leg montain climbers
WOD Thursday August 14th
Warm up # 4 “Kelly” 5 Rounds for time of: 400 meter run 30 Box jumps @ 24″ 30 Wallballs
WOD Wednesday August 13th
Warm up # 3 1. Bench press: 3,3,3,3,3 2. Every 2 minutes for 16 minutes: 1 Power clean and jerk, 15 lateral barbell jumps
WOD Tuesday August 12th
Warm up # 2 BARRAZA As many rounds as possible in 18 Minutes of: 200 meter Run 9 Deadlifts @ 275 / 185 6 Burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, inContinue reading “WOD Tuesday August 12th”
WOD Monday August 11th
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
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”
CrossFit Havoc 