FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 10 Jumping Pull ups, 10 Sit ups, 10 Push ups 1. Every 2 minutes for 4 sets: Right # of Seated Ring pull ups/ Ring pull ups/ RingContinue reading “WOD Thursday August 2nd”
Category Archives: Workout of the Day
WOD Wednesday August 1st
FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 20 Burpees 20 Rounds for Time: 1 Rope Climb (*if rope climbs are super challenging do 1 every other Round) 2 Hang Clusters 3 Handstand Push upsContinue reading “WOD Wednesday August 1st”
WOD Tuesday July 31st
FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Power Clean, 5 High Jumps land in Power Position, 10 Hang Power Cleans 1. EveryContinue reading “WOD Tuesday July 31st”
WOD Monday July 30th
FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back,Continue reading “WOD Monday July 30th”
WOD Friday July 27th
Warm up: X walk / GHD Raise / GHD sit up / Good morning Deadlift: 1 rep every 75 seconds for 10 sets 2. For time: 30 GHD sit ups 25 Deadlifts @ 225 / 153 20 Kneeling squat jumps 15 Lateral barbell jumps 10 Bar facing burpees 5 Deadlifts or Power cleans @ 225Continue reading “WOD Friday July 27th”
WOD Thursday July 26th
Warm up: Pushup plank x 1 minute / Squat hold (bottom x 2 minutes) Every 45 seconds for 20 sets: Odd rounds: Some handstand push ups Even rounds: Pistols of some kind for some sort of rep scheme 2. For Time: 30, 20, 10 Ring push ups Heavy ass kettlebell swings
WOD Wednesday July 24th
Warm up: 400 meter run / 10 overhead squats / 10 hang snatches / 10 GHR 10 Rounds for time: 2 Snatches (Go up in weight every 2 rounds and try to end the workout with about 80 – 85% of your max on the bar) 100 meter run 2 Muscle ups ( bar orContinue reading “WOD Wednesday July 24th”
WOD Tuesday July 24th
Warm up: 2 minute bike / empty bar work Find max weight on the “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). 2. EveryContinue reading “WOD Tuesday July 24th”
WOD Monday July 23rd
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back squat: 30 minutes to work up to a 1 rep max for the day 2. For time: 20 Strict pullups 40 Overhead squats @ 95 / 63 lbs 80 Double unders
WOD Friday July 20th
Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips Every minute on the minute 12 minutes: Odds: Bench press x 1 Evens: Toes to bar x 5 – 15 2. For time: 2000 meter row
CrossFit Havoc 