Warm up # 7 “Linda” 10,9,8,7,6,5,4,3,2,1 Reps for time of: Deadlift @ 1.5 x Body weight Bench Press @ Body weight / 3/4 Body weight Squat clean @ 3/4 Body weight
Tag Archives: Deadlift
WOD Tuesday December 30th
Warm up # 2 1. Bench Press: 5,5,5,5,5 2. For time: 600 meter run 10 Deadlifts @ 315 / 225 400 Meter run 10 Deadlifts @ 315 / 225 200 Meter run 10 Deadlifts @ 315 / 225 These girls weigh 48 kilos or less. Step your game up.
Warm up # 6 “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees every minute for the remainder of the 20 minutes. IfContinue reading
WOD Friday December 19th
Warm up of your choice For 20 minutes: Odd minutes: 2 Deadlifts Even minutes: 4 Box jumps (high)
WOD Thursday December 11th
Warm up # 4 1. Two Hands anyhow – do it 2. For time: 200 Meter run 200 Meter rack walk @ 2 pood / 1.5 pood 200 Meter run 200 Meter rack walk @ 2 pood / 1.5 pood 200 Meter run
WOD Wednesday December 10th
Warm up # 3 1. Push Press: 3,3,2,2,1,1 2. 8 rounds for time of: 4 Handstand pushups ( deficit if you got em ) 6 Deadlifts @ 315lbs
WOD Friday December 5th
Warm up of your choice 1. Deadlift: 1 rep max 2. East coast rivalry challenge # 1 First 90 seconds: Max calories on Rower Second 90 seconds: Max burpees over rower Top score between CrossFit Havoc and CrossFit Renaissance takes the title for this week.
WOD Friday November 28th
Warm up of your choice 1. Deadlift: 2,2,2,2,2,2 2. Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and into a thorn bush remove theContinue reading “WOD Friday November 28th”
WOD Friday November 21st
Warm up of your choice 1. Deadlift: 3,3,3,3,3 – go up 3 – 5 % from last week 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups
WOD Friday November 14th
Warm up of your choice 1. Deadlift: 4,4,4,4 – go up 3 – 5% from last week 2. Turkish get ups – 20 minutes to find 1 rep max 3. 500 meter row max This is the greatest pound for pound deadlift of all time: 5.15 x bodyweight!!
CrossFit Havoc 