Warm up # 2 1. 100′ Farmers walk x 5 efforts 2. For time: 20 Burpees 30 Strict pullups 40 Lunges (20 each, back rack) @ 135 / 93 50 Situps
Category Archives: Workout of the Day
WOD Monday September 8th
Warm up # 1 1. Every minute on the minute for 5 minutes: Front squat x 2 reps Rest 1 minute add some weight Every minute on the minute for 5 minutes: Front squat x 1 rep 2. 5 rounds for time of: 15 Wallballs 30 Double unders 15 Pushups Rest exactly 1 minute betweenContinue reading “WOD Monday September 8th”
WOD Friday September 5th
Warm up of your choice 1. 10 minutes of something you suck at 2. “Nancy” 5 Rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63
WOD Thursday September 4th
Warm up # 5 1. Havocomplex Snatch (Power snatch x 1 , Hang snatch x 1 , Heaving snatch balance x 1) : every 2 minutes for 16 minutes 2. For time: 500 Meter row 15 Muscle ups 500 Meter row
Warm up # 2 1. Thruster: 5,5,5 2. 10,8,6,4,2 reps for time of: 275lb Deadlift 1 leg 20″ box jumps (reps are 10,8,6,4,2 per leg)
WOD Tuesday September 2nd
Rent is due. Thanks! Warm up: 15 Burpees / 20 Mountain climbers 1. Bench Press: Find 1 rep max / then use 70% of max x max reps in one set 2. Every minute on the minute for 16 Minutes: Odds – Turkish get up left Evens – Turkish get up right I have postedContinue reading “WOD Tuesday September 2nd”
WOD Monday September 1st
Today is the 1st. Rent is due. Thanks! 1. Every minute on the minute for 5 minutes: Back squat x 2 reps Rest 1 minute add some weight Every minute on the minute for 5 minutes: Back squat x 1 rep 2. “DT” 5 Rounds for time of: 12 Deadlifts @ 155 / 108 9Continue reading “WOD Monday September 1st”
WOD Friday August 29th
Warm up of your choice 1. Sotts Press: 5,5,3,3,1,1 2. For time: 20 Glute ham sit ups 20 Back squats @ 135 / 93 20 Strict press @ 135 / 93 20 Back squats @ 135 / 93 20 Glute ham sit ups
WOD Thursday August 28th
Warm up # 5 1. Every 30 seconds for 5 minutes: Hang power snatch x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power snatch x 1 2. As many rounds as possible in 8 minutes of: Ring Handstand pushups x 10 315 lb Deadlift x 12
WOD Wednesday August 27th
Warm up # 3 “Cry me a river” For time: 25 Wallballs 50 Burpee pullups 25 Wallballs 50 Burpees 25 Wallballs 50 Pullups 25 Wallballs
CrossFit Havoc 