Hey, come to the gym tomorrow (Saturday). Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: Glute ham raise x 12 / x walk x 10 steps in each direction / 12 Squat jumps Deadlift: 5 x 2 @ 90% 2. 12 rounds for time of:Continue reading “WOD Friday October 27th”
Tag Archives: Deadlift
WOD Friday October 20th
Warm up: X walk x 10 steps each direction / 15 Glute ham sit ups / 15 Glute ham raise Deadlift: 5 x 3 @ 85% 2. 10 Rounds for time of: 5 Burpees 5 Dumbell thrusters
WOD Friday October 13th
Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings Deadlift: 5 x 4 @ 80% 2. “Lucky 13” 3 Rounds or 31 minutes 13 Push ups 13 Situps 13 Box jumps @ 20″ 13 Kb swings @ 1.5 pood 13 Push press @ 45 / 33Continue reading “WOD Friday October 13th”
WOD Friday October 6th
As many of you already know, we lost a member of our crew last Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun on Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great to have everyoneContinue reading “WOD Friday October 6th”
WOD Wednesday October 3rd
Warm up: Burpee x 12 / Glute ham raise x 12 / X walk x 10 steps in each direction “Curly Sue” For time: 30 Deadlifts @ 315 / 223 15 Muscle ups 30 Thrusters @ 155 / 108 15 Muscle ups 30 Cleans (not power cleans) @ 155 / 108 15 Muscle ups
WOD Friday September 22nd
Warm up: 2 Rounds: 200 Meter Run, 10 Back Extensions, 5 Empty Bar Overhead Squats 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the neck Jerk + 1 Overhead Squat 2nd minute: 1 Deadlift 2. Increase reps by 1 every round for 10 minutes: Pull up Box Jump
WOD Friday September 15th
Warm up: 2 Rounds: 200 Meter Run, 6 Burpees 1. Every minute on the minute for 20 minutes: 1st minute: 1 Push Press + 2 Front Squats 2nd minute: 1 Deadlift 2. For Time: 30 Front Squats 30 Push Press 30 Thrusters
WOD Wednesday September 13th
Good to be back! Normal hours today! Warm up: 800 Meter Run For Time: (Use the same weight for all barbell movements) 5 Muscle ups 10 Clean and Jerk 10 Strict Pull ups 20 Hang Squat Cleans 15 Chest to bar pull ups 30 Deadlifts 20 Pull ups 400 Meter run 20 Pull ups 30Continue reading “WOD Wednesday September 13th”
WOD Friday August 25th
Warm up: 500 Meter Row, Then: 2 Rounds of: 10 Air Squats, 10 Hand Hops 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the Neck Jerk + 2 Overhead Squats 2nd minute: 2 Deadlifts 2. As many Rounds as possible in 8 minutes: 4 Clapping Push ups 8 Sit ups 16Continue reading “WOD Friday August 25th”
WOD Friday August 11th
Warm up: 50 kettlebell figure 8’s Every minute on the minute: 8 Cal row + 2 Deadlifts x 2 rounds 6 Cal row + 4 Deadlifts x 2 rounds 8 Cal row + 6 Deadlifts x 2 rounds Rest 2 min and add some weight 7 Cal row + 1 Deadlift x 2 rounds 6Continue reading “WOD Friday August 11th”
CrossFit Havoc 