Warm up: Group warm up JOHNSONU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan. He is survived by his wife, Durinda. First posted July 9, 2010 245-lb. deadlifts,Continue reading “WOD Wednesday July 4th”
Tag Archives: Deadlift
WOD Friday June 29th
Warm up: Back stuff Every 3 minutes for 15 minutes: Deadlift x 8 2. For time: 20 Toes to bar 40 Calorie Bike ( not row ) 20 Toes to bar
WOD Wednesday March 28th
Warm up: 800 meter run Every minute on the minute for 20 minutes: Odd: 12 Burpees Even: 12 Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy
WOD Wednesday March 14th
Warm up: Empty bar work For 30 minutes ride the Air bike or row: For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch Second 6 minutes: 1 Power snatch a little heavier Third 6 minutes: 1 Power clean Fourth 6 minutes: 1 Power clean a littleContinue reading “WOD Wednesday March 14th”
WOD Monday March 12th
Warm up: 200′ shuttle jog / Banded good mornings x 15 / 200′ shuttle jog / Glute ham raise x 15 Back squat: 5 x 5 ( sets across) @ about 5 – 10% less than your top set of 5 last week 2. For time: 20 Push presses @ 135 / 93 30 RingContinue reading “WOD Monday March 12th”
WOD Tuesday February 27th
Warm up: Empty bar work 20 minutes to complete 6 sets of: Clean + 3 Jerks – start at about 75% of your max C&J No power cleans. 2. 10 Rounds for time of: 2 Ring handstand pushups or something else that is hard 3 Deadlifts @ 315 / 220Continue reading “WOD Tuesday February 27th”
WOD Friday February 16th
Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 6 sets: 1 Deadlift + 8 Box jumps 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict, 2 kipping Round 2 – 6 strict, 4 kipping Round 3 – 4 strict, 6 kipping RoundContinue reading “WOD Friday February 16th”
WOD Wednesday February 14th
Warm up: 2 rounds of 100′ lateral shuffle / 50′ bear crawl / 50′ crab walk ” Foreplay” 14 rounds for time of: 2 Muscle ups 7 Deadlifts @ 135 lbs 14 Lateral barbell jumps (double count)
WOD Friday February 9th
Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 8 sets: 2 Deadlifts + 6 Box jumps 2. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-upsContinue reading “WOD Friday February 9th”
WOD Friday Febraury 2nd
Warm up: 200 meter run / 15 Glute ham raise / 15 Banded good mornings 1. Every 2 minutes for 10 sets: 3 Deadlifts + 5 High box jumps 2. 6 Rounds for time of: 3 Muscle ups / 6 Pullups 12 kneeling squat jumps
CrossFit Havoc 