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
Category Archives: CrossFit
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”
WOD Monday April 28th
Warm up # 1 1. Back squat : 5,5,5,5,5 2. 40, 30, 20, 10 reps for time of: Pushups Box jumps @ 20″
WOD Friday April 25th
Warm up of your choice For time: 1 Rope climb – If you can go legless… do it. 10 Power clean and jerks @ Heavy 1 Rope climb 9 Taters @ 1.5 / 1 pood 1 Rope climb 8 Ring hand-stand pushups 1 Rope climb 7 Pistols for each leg 1 Rope climb 6 BarContinue reading “WOD Friday April 25th”
WOD Thursday April 24th
Warm up : 800 meter run 1. 10 minutes of something you suck at. 2. 3 rounds for time of: 30 wallballs – Every time you drop the medicine ball do 5 pushups. 200 meter run
WOD Wednesday April 23rd
Warm up # 4 For time: 15 Deadlifts @ 275 lbs 30 Burpees 10 Glute ham sit ups 20 Burpees 20 Glute ham sit ups 10 Burpees 30 Glute ham sit ups 15 Deadlifts @ 275 lbs
CrossFit Havoc 