Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raises Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2 minutes Every minute on the minute for 4 minutes: 3 repsContinue reading “WOD Monday January 27th”
Tag Archives: Ellenton
WOD Friday January 24th
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 minutes on a thing / X walk / Pendlay rows Every 3 minutes for 5 sets: 3 Deadlifts 15 Calorie row 1 Deadlifts *Same idea asContinue reading “WOD Friday January 24th”
WOD Thursday January 23rd
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 20 Plank up downs / 20 Band curls Every 3 minutes for 4 sets: 1 minute of max wall climbs 2. 5 Rounds for Time: 5 BoxContinue reading “WOD Thursday January 23rd”
WOD Tuesday January 21st
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6 Every minute on the minute for 16 minutes:Continue reading “WOD Tuesday January 21st”
WOD Wednesday January 15th
Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: TheContinue reading “WOD Wednesday January 15th”
WOD Tuesday January 14th
Warm up: 3 Rounds of 6 banded shoulder press / 6 banded rig rows Seated Strict press: 8 x 2 reps 2. 3 Rounds for time: 15 Toes to bar 15 Handstand pushups
WOD Friday January 10th
Warm up: 20 Walking lunges / 12 Seated good mornings / Xwalk x 10 steps in each direction Deadlift: 10, 8, 6, 4, 2 2. 2 Rounds for time: 400 Meter run 40 Double unders 400 Meter run 40 Kettlbell figure 8’s
WOD Wednesday January 8th
Warm up: 400 meter jog / 30 jumping jacks “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 squats
WOD Monday January 6th
Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 2 2. Every 2 minutes for 5 sets: Anderson Back squats x 2 3. For time: 15 Wollymockers 15 “Squat” clean and jerks (heavy enough forContinue reading “WOD Monday January 6th”
Partner WOD Saturday January 4th
Saturdays are now Partner workout days! Bring a friend and have some fun! Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )
CrossFit Havoc 