Warm up # 1 1. Front Squat: 3,3,3,3,3 2. “Cinco” 5 Rounds for time of: 5 Handstand pushups 5 Burpee box jumps @ 30″/24″ 5 Max height Med ball Air shots 14/10 5 Air squat to lateral plate hop over (5 each side) 5 plyo pushups laterally over plate (5 each side)
Tag Archives: burpee
WOD Wednesday April 30th
Warm up # 5 1. 3/4 Bodyweight overhead squat x max reps within 3 sets. Rest exactly 3 minutes between efforts. 2. For time: 20 Burpees 20 Thrusters @ 3/4 bodyweight 20 Burpees
WOD Wednesday April 23rd
Warm up # 4 For time: 15 Deadlifts @ 275 lbs 30 Burpees 10 Glute ham sit ups 20 Burpees 20 Glute ham sit ups 10 Burpees 30 Glute ham sit ups 15 Deadlifts @ 275 lbs
WOD Monday April 14th
Warm up # 5 1. Overhead squat: 3,2,1,3,2,1 2. “Weird stuff” For time: 25 Burpees 20 Step up press @ 20″ with 35/26 lb kettlebell (10 each side) 20 Burpees 20 Bulgarian split squats @ 20″ with 35/26 lb kettlebell in front rack (10 each side) 15 Burpees 20 Sit up to press with 35/26Continue reading “WOD Monday April 14th”
WOD Friday March 28th
Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Top male and female scores will receive $2,014. Enlarge image For complete workout standards, video and scorecard click here. Watch Archived Footage of Rich Froning, Sam Briggs, JasonContinue reading “WOD Friday March 28th”
WOD Tuesday March 25th
Warm up # 6 1. Clean and jerk: 1,1,1,1,1,1,1,1,1,1 2. 2 rounds for time of: 20 Burpees 20 Double leg mountain climbers
WOD Tuesday March 18th
Warm up: 25 burpees 1. Weighted Pushups: 5,5,5,5,5 RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived byContinue reading “WOD Tuesday March 18th”
WOD Monday February 10th
Warm up # 5 1. Overhead squat: 5,5,5,5,5 2. “Leeloo” For time: 100 Air squats 100 Pullups 100 Burpees (Not my fault. She came up with it)
WOD Friday January 17th
Warm up of your choice 1. Handstand pushups: 3 sets of max reps Rest 3 minutes between sets 2. For time: 50 Deadlifts @ 155 / 103 lbs 50 Toes to bar or 50 Glute ham sit ups 50 Box jumps @ 24/20″ 50 Double unders * Begin the workout with 10 burpees, at theContinue reading “WOD Friday January 17th”
WOD Wednesday January 15th
Warm up # 2 1. Weighted Pullups: 1,1,1,1,1 2. “GI Jane” 100 burpee pullups for time
CrossFit Havoc 