Warm up: Band work / Dumbbell raises Every 2:00 for 6 sets: 4 Push presses + 2 jerks 2. 6 Rounds for time of: 60′ Bear crawl 200 Meter run or row
Category Archives: Workout of the Day
WOD Monday November 9th
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction Every 90 seconds for 10 sets: 1 Back squat 2. 10 Rounds for time: 6 Overhead squats 3 Muscle ups
Partner WOD Saturday November 7th
In teams of 2 or 3: Complete 40 Wall climbs 80 Wall get overs 40 D ball over bar 80 Devils presses * Reps and sets can be broken up in any order and number to complete the work
WOD Friday November 6th
Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks Snatch grip deadlift: 6 sets of 5 *Increase weight 2. For time: 20 Pistols 50 Double unders 40 Air squats 50 Double unders 60 Kettlebell swings 50 Double unders 40 Air squats 50 Double unders 20 Pistols
WOD Thursday November 5th
Warm up: 10 pushups / 10 bench dips / 10 plate raises Every 2:30 for 5 sets: 5 Bench press + 45 second plank 2. As many rounds as possible in 15 minutes of: 2 Cleans 10 Handstand pushups 2 Cleans 10 Toes to bar
WOD Wednesday November 4th
Warm up: 2 Wall Climbs, 30 Second Pull up bar hang, 30 Second Handstand Hold Every 3 minutes for 10 sets: 100 meter run 8 Burpees 8 Thrusters @ 75 / 53 8 Pullups *Adjust the reps if necessary in order to keep the majority of the rounds under 2 minutes.
WOD Tuesday November 3rd
Warm up: Band work / Dumbbell raises Seated Dumbbell shoulder presses: 4 x 8 2. 3 Rounds for time: 25 Pushups 20 Calories 15 GHD Sit ups
WOD Monday November 2nd
Warm up: 2 minutes of jump rope / 15 Air squats / 20 back extensions Every 75 seconds for 10 sets: Back squat x 1 2. For time: 100 Wall balls 50 Pullups *Begin every 75 seconds starting at 0:00 with 20 Double unders
Partner WOD Saturday October 31st
Alternate every 2 Minutes for 6 Rounds each person: 10 Shoulder to overhead 10 Burpee box jump overs 5 Shoulder to overhead 5 Burpee box jump overs
WOD Friday October 30th
Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 GHD sit ups Deadlift: Find a max for the day. 2. “Elizabeth” 21,15,9 reps for time of: Cleans (squat) @ 135 / 93 Ring dips
CrossFit Havoc 