Warm up # 3 1. 10 minutes of something you suck at. 2. 3 rounds for time of: 10 Snatches (squat or power) @ 115 lbs 20 lateral barbell jumps (double count)
Category Archives: CrossFit
WOD Tuesday January 21st
Attention!!! The gym will be closed Today for classes from 9-12. Classes will resume at 12:00. Warm up # 4 1. Weighted Pushup: 45 lbs x max reps in 1 minute Rest 2 minutes 35 lbs x max reps in 1 minute Rest 2 minutes 25 lbs x max reps in 2 minutes 2. 10Continue reading “WOD Tuesday January 21st”
WOD Monday January 20th
Attention!!! The gym will be closed for classes from 9-12 on Tuesday, January 21st. Classes will resume at 12:00. Warm up # 1 1. Back squat: 1 rep max 2. Max reps in 3 minutes of: Rope climb Rest 2 minutes Max reps in 3 minutes of: Hang squat cleans @ 1/2 body weight RestContinue reading “WOD Monday January 20th”
WOD Friday January 17th
Warm up of your choice 1. Handstand pushups: 3 sets of max reps Rest 3 minutes between sets 2. For time: 50 Deadlifts @ 155 / 103 lbs 50 Toes to bar or 50 Glute ham sit ups 50 Box jumps @ 24/20″ 50 Double unders * Begin the workout with 10 burpees, at theContinue reading “WOD Friday January 17th”
WOD Thursday January 16th
Warm up # 3 1. Bench Press: 5,5,5,5,5 2. For time: 25 Overhead squats @ 115 lbs 20 Sumo deadlift high pulls @ 115 lbs 15 Overhead squats @ 115 lbs 10 Sumo deadlift high pulls @ 115 lbs 5 Overhead squats @ 115 lbs It is time to step your game up!
WOD Wednesday January 15th
Warm up # 2 1. Weighted Pullups: 1,1,1,1,1 2. “GI Jane” 100 burpee pullups for time
WOD Tuesday January 14th
Warm up # 6 Max reps clean and jerk in 2 minutes @ 155 Rest 3 Minutes Max reps clean and jerk in 2 minutes @ 135 Rest 3 Minutes Max reps clean and jerks in 2 minutes @ 115 Rest 3 minutes Max reps Kettlebell snatches in 2 minutes @ 2 pood Rest 3Continue reading “WOD Tuesday January 14th”
WOD Monday January 13th
Warm up # 1 Total This. Front Squat Push press Power snatch You have 3 official attempts at each lift to establish a score for each. Your best attempts at each lift will be added together for your total.
WOD Friday January 10th
Warm up # 2 6 rounds for time of: 400 meter run 6 Clean and jerks @ 3/4 body weight 2 Muscle ups
WOD Thursday January 9th
Warm up # 5 1. Snatch technique x 10 minutes 2. For time: 95 lb snatch x 20 Pullups x 15 115 lb snatch x 15 Pullups x 15 135 lb snatch x 10 Pullups s x15 155 lb snatch x 5 Pullups x 15 One of favorite weightlifting videos
CrossFit Havoc 