Warm up # 6 1. Clean and jerk: 1,1,1,1,1 2. Max reps clean and jerk in 5 minutes @ 80% of your best single from today.
Category Archives: CrossFit
WOD Thursday February 13th
Warm up: 20 meter bear crawl / 20 meter crab walk x 2 rounds 1. Windmill: 5,5,5,5,5 each side 2. 50 wall climbs for time * every 2 minutes do 4 broad jumps @ 6’/4′
WOD Wednesday February 12th
Warm up # 1 1. Max rep deadlifts @ 1.5 x bodyweight 2. Max rep deadlifts @ bodyweight 3. For time: Rack walk x 400 meters @ 2 pood
Re-post from 1 year ago
You guys ever wonder how you “find time” to workout, while your co-workers can’t. You ever think about how you deal with the pain and discomfort of high intensity exercise multiple times a week while others are content sitting on the couch trying to find a spot in their super busy schedules to even thinkContinue reading “Re-post from 1 year ago”
WOD Tuesday February 11th
Warm up: Split Jerk drills 1. Split jerk: 2,2,2,2,2,2,2,2,2,2 2. 3 rounds for time of: 20 Glute ham sit ups 10 pistols each leg 20 Kettlebell swings @ 1.5/1 pood
WOD Monday February 10th
Warm up # 5 1. Overhead squat: 5,5,5,5,5 2. “Leeloo” For time: 100 Air squats 100 Pullups 100 Burpees (Not my fault. She came up with it)
WOD Friday February 7th
Warm up # 2 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lb
WOD Thursday February 6th
Warm up # 4 1. Turkish Get ups: Build up to a 1 rep max on each side 2. As many rounds as possible in 12 minutes of: 25 lb Weighted pullups x 6 135 lb Deadlift x 12 Lateral barbell jumps x 18 (double count)
WOD Wednesday February 5th
Warm up # 3 1. Bench press: 2 reps every minute on the minute for 10 minutes 2. 3 Rounds for time of: 250 meter row 15 box jumps @ 24″/ 20″ 5 Hang snatches (yes you have to squat) @ 115 lbs
WOD Tuesday February 4th
Rent is Due. Thanks! Warm up # 2 For time: 800 meter run 20 muscle ups 400 meter run 10 Power Clean and jerks @ body weight 400 meter run 20 Muscle ups 800 meter run
CrossFit Havoc 