Warm up: Row 500 meters / 20 double leg mountain climbers 1. 4 rounds NOT for time of: 8 Glute ham raise – add resistance with weight or band if possible 8 Glute ham sit up – each rep should be slow and controlled 2. 5 Minutes of max deadlifts @ 185 lbs/123 lbs everyContinue reading “WOD Wednesday March 5th”
Category Archives: Workout of the Day
WOD Tuesday March 4th
Warm up # 3 1. Strict press: 5,5,5, max reps @ 80% of 3rd set of 5 2. 3 Rounds for time of: 5 Box jumps @ 30″ 5 Wall climbs 5 Box jumps @ 30″ 5 Rope climbs
WOD Monday March 3rd
Rent is Due. Thanks! Warm up # 1 1. Front squat: 3 reps every 3 minutes for 12 minutes (5 total sets) 2. 10 rounds for time of: 2 muscle ups or 6 pullups 200 meter run 4 Thrusters @ 135 / 95 lbs
WOD Friday February 28th
Warm up # 5 1. Heaving snatch balance: 1,1,1,1,1,1,1,1,1,1 2. Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 75-lb. Power snatches, 15 reps Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Compare to 110316. Enlarge imageContinue reading “WOD Friday February 28th”
WOD Thursday February 27th
Warm up # 1 1. Deadlift: 2 reps every 2 minutes for 10 minutes 2. “Diane” 21,15,9 reps for time of: 225/155 lb Deadlift Handstand pushups
WOD Wednesday February 26th
Warm up # “Nicole” For 20 minutes Run 400 meters Max rep pullups The goal of this workout is to get as many pullups as possible. The rounds you complete are not your score.
WOD Tuesday February 25th
Warm up # 6 1. Hang clean: 3,3,3,2,2,2,1,1,1 (Finish each set of cleans with one jerk) 2. “Annie” 50,40,30,20,10 Double unders Situps
Warm up # 5 1. Overhead squat 3,3,3,3,3 2. “Karen” 150 wallball shots for time This is way more impressive than you think it is. Way more.
WOD Friday February 21st
Warm up # 5 From the mind of: “Lee” For total time: Take 10 minutes to establish a 1 rep power snatch Directly following the 10 minutes: take 2 minutes to do as many power cleans as possible with the final weight of your snatches. Rest 3 minutes 30 clean and jerks @ 135 lbsContinue reading “WOD Friday February 21st”
WOD Thursday February 20th
Warm up # 4 1. Bench press: 3,3,3,3,3 2. 10 rounds for time of: 6 Ring pushups 8 Parallette pass throughs
CrossFit Havoc 