Warm up # 1 1. Back Squat: 3,3,3,3,3 2. 10 Rounds for time of: 2 Muscle ups 4 Kneeling squat jumps 6 Sumo deadlift high pulls with a 2 pood kettlebell
Category Archives: CrossFit
WOD Friday May 9th
Warm up # 6 1. Every 2 minutes for 20 minutes: 2 Power cleans, 1 Clean, 3 Jerks 2. For time: 20 burpees 400 meter run 20 burpees Still one of the best videos on the internet.
WOD Thursday May 8th
Warm up # 4 1. Turkish get up: 1,1,1,1,1,1,1,1,1,1 2. For time: 185 lb deadlift x 20 Pushups with hands on barbell x 30 Lateral barbell jumps x 40 (double count) Sit ups x 50
WOD Wednesday May 7th
Warm up # 3 For time: 8 rounds of: 8 Pullups 8 Thrusters @ 115 lbs / 83 lbs Then 6 rounds of Burpees 6 Front squats @ 115 lbs / 83 lbs Then 4 rounds of: 4 Toes to bar 4 Push press @ 115 lbs / 83 lbs
WOD Tuesday May 6th
Warm up # 2 1. Bench press: 1 rep every minute for 10 minutes 2. 3 Rounds for time of: 60 Double unders 30 Kettlebell swings @ 2 pood 200 meter run
WOD Monday May 5th
Warm up # 1 1. Front Squat: 3,3,3,3,3 2. “Cinco” 5 Rounds for time of: 5 Handstand pushups 5 Burpee box jumps @ 30″/24″ 5 Max height Med ball Air shots 14/10 5 Air squat to lateral plate hop over (5 each side) 5 plyo pushups laterally over plate (5 each side)
WOD Friday May 2nd
Warm up # 6 1. Havocomplex clean: 25 minutes to establish a max for the day 2. 200 meter row x 5 intervals – rest 1 minute between efforts
WOD Thursday May 1st
It is MAY 1st!! Between now and May 5th you can bring a new member to the gym and you each will only pay $50 for the month of May. Or if two new members sign up by May 5th they will also only pay $50 each for the month of May. See everyone soon!!Continue reading “WOD Thursday May 1st”
WOD Wednesday April 30th
Warm up # 5 1. 3/4 Bodyweight overhead squat x max reps within 3 sets. Rest exactly 3 minutes between efforts. 2. For time: 20 Burpees 20 Thrusters @ 3/4 bodyweight 20 Burpees
WOD Tuesday April 29th
Warm up # 3 1. Every 2 minutes for 10 minutes: 2 push presses, 2 jerks – 6 total sets 2. As many rounds as possible in 16 minutes of: 8 Knees to elbows 8 Deadlifts Start your Deadlifts with 165/113, after each interval of 3 rounds add 20/10 lbs to your bar. 4th round-Continue reading “WOD Tuesday April 29th”
CrossFit Havoc 