Warm up # 4 1. Turkish Get ups: Build up to a 1 rep max on each side 2. As many rounds as possible in 12 minutes of: 25 lb Weighted pullups x 6 135 lb Deadlift x 12 Lateral barbell jumps x 18 (double count)
Category Archives: Workout of the Day
WOD Wednesday February 5th
Warm up # 3 1. Bench press: 2 reps every minute on the minute for 10 minutes 2. 3 Rounds for time of: 250 meter row 15 box jumps @ 24″/ 20″ 5 Hang snatches (yes you have to squat) @ 115 lbs
WOD Tuesday February 4th
Rent is Due. Thanks! Warm up # 2 For time: 800 meter run 20 muscle ups 400 meter run 10 Power Clean and jerks @ body weight 400 meter run 20 Muscle ups 800 meter run
WOD Monday Febraury 3rd
Beginning of the month. Rent is due. Thanks! Warm up # 1 1. 30 seconds on / 30 seconds off for 8 minutes of Wallballs * keep track of your reps on every round 2. Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minuteContinue reading “WOD Monday Febraury 3rd”
WOD Friday January 31st
Warm up : row 1000 meters 1. 45 lb weighted pullup x max reps Rest 3 minutes 35 lb weighted pullups x max reps Rest 3 minutes 25 lb weighted pullups x max reps Rest 3 minutes 35 lb weighted pullups x max reps Rest 3 minutes 15 lb weighted pullups x max reps RestContinue reading “WOD Friday January 31st”
WOD Thursday January 30th
Warm up # 6 1. Clean and jerk: 1 rep every 90 seconds for 12 minutes 2. For time: 400 meter run 30 shoulder to overhead @ 115 lbs 30 Glute ham sit ups 30 shoulder to overhead @ 115 lbs 400 meter run
WOD Wednesday January 29th
Yo. You guys should be rolling out your legs from Monday. Odds are you are going to be feeling them today. Warm up # “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)Continue reading “WOD Wednesday January 29th”
WOD Tuesday January 28th
Warm up # 3 1. Dumbell bench Press: 5,5,5,5,5 2. 5 Rounds for time of: 30 double unders 15 Hand release pushups 15 Pullups
WOD Monday January 27th
Warm up: 30 kettlebell figure 8’s / 20 Double leg mountain climbers / 10 Toes to bar (no kipping) 1. Strict press: 1 rep max. Get it. 2. Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2Continue reading “WOD Monday January 27th”
WOD Friday January 24th
Warm up: 800 meter run 1. Prowler sprints high and low x 8 efforts 2. 3 rounds for time of: 30″ Box jumps x 10 185 lb Hang clean and jerk x 5
CrossFit Havoc 