Warm up # 10 1. Weighted Pullups: 3,3,2,2,1,1 2. Windmills: 5,5,5 3. Super set (not for time) x 3: Glute ham sit up x 12 Glute ham raise x 12 4. Smooth and easy 6 minute row
Category Archives: Workout of the Day
WOD Wednesday January 14th
Warm up # 7 “Linda” 10,9,8,7,6,5,4,3,2,1 Reps for time of: Deadlift @ 1.5 x Body weight Bench Press @ Body weight / 3/4 Body weight Squat clean @ 3/4 Body weight
WOD Tuesday January 12th
Warm up #3 1. Strict Press: 2, 2, 2, 2, 2 2. 10 Rounds for time: 1 Rope climb 2 Power clean and jerk 3 Long Jumps 4′ / 6′ 4 Ring Dips
WOD Monday January 12th
Warm up # 6 1. For 20 minutes: Odd minutes: 2 Overhead squats – Use 78.614% of your max Even minutes: Dumbbell power snatch x 2 each side 2. For time: 20 Overhead squats 15 Chest to bar pullups 10 Overhead squats 5 Bar muscle ups
WOD Friday January 9th
Warm up of your choice As many rounds as possible in 38 minutes of: 300 meter run 80′ Handstand walk 800 meter run 30 Handstand pushups
WOD Thursday January 8th
Warm up # 8 1. 30 minutes to work up to a heavy snatch for the day. 2. For time: 15 Power snatches 10 Bar facing burpees 15 Power snatches
WOD Wednesday January 7th
Hey guys CrossFit Bradenton will be hosting a competition this Saturday. Little late notice but I think you can still register here: https://www.facebook.com/events/1505435536404570/permalink/1516567568624700/ Warm up # 4 “The Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press,Continue reading “WOD Wednesday January 7th”
WOD Tuesday January 6th
Warm up # 2 1. Dumbell bench press: 5,5,5,5,5 2. 3 Rounds of: Max hang power cleans in 1 minute Rest 1 minute Max Double unders in 1 minute Rest 1 minute Max 30″ / 24″ step ups in 1 minute Rest 1 minute Max jerks in 1 minute Rest 1 minute
WOD Monday January 5th
Warm up # 1 1. Back squat: 30 minutes to find 1 rep max 2. 9,6,3, reps for time of: Muscle up Thruster @ 185 / 123
WOD Friday January 2nd
Rent is due. Thanks! Warm up # 9 1. 20 minutes to find a 2 rep max clean 2. As many rounds as possible in 12 minutes of: 1 Power clean 2 Front squats 3 Push presses 4 Jerks 5 Pullups (Strict) * Don’t punk out on the weight if you are trying to get strong.
CrossFit Havoc 