Warm up: 2 rounds: 30 second pullup bar hang / 20 lunges Farmers walk x 100′ x 4 efforts. ( don’t just punk out and grab a pair of baby kettlebells, use the handles) 2. For time: 35 Handstand pushups 30 Sumo kettlebell jumps 25 Strict pullups 20 Sumo kettlebell jumps 15 Handstand pushups 10Continue reading “WOD Tuesday December 3rd”
Tag Archives: Ellenton
WOD Monday November 25th
The Gym will be open for one workout on Thursday at 9:30. Happy Thanksgiving. Warm up: 400 meter run / 12 Glute ham raises / 12 step ups per leg Every 2 minutes for 20 minutes: 3 Front Squats + 6 Burpees 2. For time: 20 Pullups 20 Box jumps 20 Toes to bar 20Continue reading “WOD Monday November 25th”
WOD Friday November 21st
Warm up: Get ready to squat The CrossFit Total One rep max of the following movments Back Squat Strict Press Deadlift *The sum of the highest successful attempt of each lift added together is your CrossFit Total. These were the totals from the top CrossFitters in the world in 2018, see how you stack up.
WOD Tuesday November 19th
Warm up: 2 Rounds of – Band rig rows x 12 / Band press x 8 each side Press: 5 x 2 @ 95% 2. Bench max will be tomorrow ( You can do it today if you need to) 3. For Time: Accumulate all of the below items in the quickest time possible, including anyContinue reading “WOD Tuesday November 19th”
WOD Friday November 15th
Warm up: 2 minutes on a thing / Pendlay row x 12 / Sit ups x 20 Deadlift: 5 x 1 @ 95% 2. 3 Rounds for time of: 50 Kettlebell swings ( not too heavy ) 25 Banded sit ups
WOD Wednesday November 13th
Warm up: Empty barbell work + rope climb practice For time: 2 Rope climbs 10 Power cleans 2 Rope climbs 8 Heavier power cleans 2 Rope climbs 6 Heavier power cleans 2 Rope climbs 4 Heavier power cleans 2 Rope climbs 2 Heavy ass power cleans Wait 5 minutes Take 10 minutes to find aContinue reading “WOD Wednesday November 13th”
WOD Tuesday November 12th
Warm up: 3 Rounds – 5 pushups / 5 V ups Strict press: 5 x 2 @ 95% 2. Bench Press: 5 x 2 @ 90% 3. 4 Rounds for time: 12 Calorie row 12 Handstand pushups 12 GHD Situps
WOD Monday November 11th
Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15 Back squat: 5 x 4 @ 85% 2. Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups U.S. Army Staff Sergeant RicardoContinue reading “WOD Monday November 11th”
WOD Saturday November 9th
“AIR FORCE WOD” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. AthleteContinue reading “WOD Saturday November 9th”
WOD Friday November 8th
Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees Deadlift: 5 x 2 @ 90% 2. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. OR 10 Power cleans ( Pretty heavy ) 20Continue reading “WOD Friday November 8th”
CrossFit Havoc 