Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump 4 Rounds for time: 400 meter run 20 Box jumps @ 24 / 20″ 20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees ) 20 Ball slams
Tag Archives: ball slam
WOD Thursday March 1st
Warm up: Empty bar work 3 Position snatch: 6 heavy sets 2. 3 Rounds for time: 25 Ball slams 15 Hang power snatches @ 95 / 63
WOD Tuesday October 9th
Warm up: 2 rounds of 1 minute of jump rope / 30 second plank Bench Press: 5 x 3 @85% 2. 3 Rounds for time of: 30 Ball slams 15 Box jumps
WOD Tuesday June 13th
Warm up: 50 kb figure 8’s 1. Every 4 minutes x 3 sets: Max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: strict press x 3 reps Evens: Glute Ham sit ups x 6 – 12 reps 3. For time: 30 Ball slams 60 Double leg mountain climbersContinue reading “WOD Tuesday June 13th”
WOD Tuesday May 3rd
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Strengthen your core and shoulder strength and learn new skills. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Kipping Clinic: This SaturdayContinue reading “WOD Tuesday May 3rd”
CrossFit Havoc 