Warm up # 1 1. Back squat: 1,1,1,1,1 @ 95% 2. 3 Rounds for time of: 6 Front squats @ 3/4 bodyweight 12 Shoulder to overhead @ 3/4 bodyweight 18 Deadlifts @ 3/4 Bodyweight (Use less weight if that is too heavy. Use more weight if it is too light.) Killin’ it this past weekendContinue reading “WOD Monday July 27th”
Tag Archives: Front squat
WOD Thursday July 16th
Warm up #6 1. Front Squat: 3, 3, 3, 3 @ 85 % 2. As many rounds as possible in 12 minutes: Handstand Pushups Front rack lung (right leg + left leg = 1 rep) *Start round one with 1 rep of each movement, then increase 1 rep every round until the 12 minutes isContinue reading “WOD Thursday July 16th”
WOD Thursday July 9th
Warm up #6 1. Front Squat: 3, 3, 3, 3 @ 80% 2. For 24 min: 1st minute: 1 Legless rope climb or 1 Rope climb or 10 Ring rows 2nd minute: 1 Cluster (Squat clean into a thruster) 3rd minute: 30 seconds of max Double unders
WOD Thursday July 2nd
Warm up # 1 1. Front squat: 2,2,2,2,2 @ 80% 2. Super set: Pendlay Row: 5 x 5 Dumbell bench press: 5 x 5
WOD Monday June 15th
Warm up # 6 1. 25 minutes to establish a 1 rep max front squat 2. 8 Rounds for time of: 2 Cleans @ heavy 4 Box jumps @ high
WOD Monday May 18th
Warm up # 1 1. Every 2 minutes for 16 minutes: Front Squat x 2 reps @ about 85% 2. “Helen” 3 Rounds for time of: 400 meter run 21 kettlebell swings @ 1.5 / 1 pood ( American swings) 12 Pullups
WOD Tuesday May 5th
Warm up – 3 rounds of: 5 Toes to bar / 5 kettle bell presses each arm / 5 Paused back extensions ( 5 seconds at the top) 1. Weighted pullup: 5,5,5,5,5 2. 5 rounds for time of: 5 Deadlifts 5 Power cleans 5 Muscle ups 5 Front squats 5 Jerks * Same bar andContinue reading “WOD Tuesday May 5th”
WOD Monday April 27th
Odds are you are on Facebook right now since no one uses the regular internet anymore, but if you happen to check our actual website you will notice that we now have a demo section for all barbell, kettlebell,and medicine ball movements that we do in our gym. If you ever need to know whatContinue reading “WOD Monday April 27th”
WOD Wednesday April 8th
Nutrition Seminar this Saturday April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up # 9 1. Clean and jerk: 30 minutes to find 1 rep max 2. 10 rounds for time of: 3 Burpees 3 Front squats @Continue reading “WOD Wednesday April 8th”
WOD Monday April 6th
Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up #1 1. Front Squat: 3, 3, 3, 3, 3 2. Turkish get up: 1 rep every minute for 16 minutes Odds: left / Evens : rightContinue reading “WOD Monday April 6th”
CrossFit Havoc 