Warm up: 10 good mornings / 10 Step ups / 10 Glute ham raise x 2 rounds 1. Back Squat: 5,5,5,5,5 @ 80% 2. 10 rounds for time of: 5 Handstand pushups 15 Sit ups
Category Archives: Workout of the Day
WOD Wednesday June 11th
Warm up: 50′ Bear crawl / 50 foot crab walk x 2 rounds 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. For time: 15′ Rope climb x 5 2 Pood kettlebell swings x 50 15′ Rope climb x 5
WOD Tuesday June 10th
Warm up # 3 1. Press: 3,3,3,3,3 @ 80% 2. Every minute on the minute for 8 minutes 1 Power clean 2 Front squats 3 Jerks 3. For time: 15 Burpees 30 Box jumps @ 30″ 15 Burpees
WOD Monday June 9th
Warm up # 1 1. Back squat: 3,3,3,3,3 @ 80% 2. “Jackie” For time: 1000 Meter row 50 Thrusters @ 45 / 33 lbs 30 Pullups
6 Week Strength Cycle
So we just did the CrossFit Total last Monday. Now that we have a good idea of where we are strength wise, we are going to start a 6 week cycle to work on basic strength training. It will work like this: Monday: Back squat Tuesday: Press Wednesday: Regular programming Thursday: Back squat Friday: DeadliftContinue reading “6 Week Strength Cycle”
Warm up of your choice For time: 30 Glute ham sit ups 30 Burpees 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 2 pood 30 Calories on the rower
WOD Thursday June 5th
Warm up # 5 1. Snatch 1,1,1,1,1 2. For time: 30 Muscle ups or 45 Dips and 45 pullups
WOD Wednesday June 4th
Warm up 800 meter jog 1. 400 meter run every 4 minutes x 3 ( go fast) 2. 3 rounds for time of: Pushups x 15 Double leg mountain climbers x 20 (drop your hips at the bottom, knees PAST your elbows at the top)
WOD Tuesday June 3rd
Warm up # 2 J.J. U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived byContinue reading “WOD Tuesday June 3rd”
WOD Monday June 2nd
Rent is Due. Thanks! Warm up # 1 The CrossFit Total You have 3 official attempts at each of the following movements 1. Back Squat 2. Press 3. Deadlift
CrossFit Havoc 