Warm up of your choice 1. Deadlift: 2,2,2,2,2 @ 90% 2. Bell 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 atContinue reading “WOD Friday July 4th”
Tag Archives: Front squat
WOD Wednesday June 25th
Warm up # 6 1. Every 2 minutes for 20 minutes: Havocomplex Clean: 1 Clean, 1 Front squat, 2 Jerks 2. As many rounds as possible in 4 minutes of: 8 Thrusters @ 75 / 53 lbs 8 Lateral barbell jumps
WOD Tuesday June 10th
Warm up # 3 1. Press: 3,3,3,3,3 @ 80% 2. Every minute on the minute for 8 minutes 1 Power clean 2 Front squats 3 Jerks 3. For time: 15 Burpees 30 Box jumps @ 30″ 15 Burpees
WOD Wednesday May 7th
Warm up # 3 For time: 8 rounds of: 8 Pullups 8 Thrusters @ 115 lbs / 83 lbs Then 6 rounds of Burpees 6 Front squats @ 115 lbs / 83 lbs Then 4 rounds of: 4 Toes to bar 4 Push press @ 115 lbs / 83 lbs
WOD Monday May 5th
Warm up # 1 1. Front Squat: 3,3,3,3,3 2. “Cinco” 5 Rounds for time of: 5 Handstand pushups 5 Burpee box jumps @ 30″/24″ 5 Max height Med ball Air shots 14/10 5 Air squat to lateral plate hop over (5 each side) 5 plyo pushups laterally over plate (5 each side)
WOD Monday April 21st
Warm up # 1 1. Front Squat 5,5,5,5,5 2. “Strict Fran” 21,15,9, reps for time of: 95 lb front squat 95 lb strict press Real pullups Genie squat or not, 320 has got to be the heaviest front squat I have ever seen. Unbelievable.
Warm up # 1 1. Front squat: 2 reps every 2 minutes for 12 minutes 2. 5 rounds for time of: 10 Ring Dips 5 Power cleans @ 3/4 body weight
WOD Monday March 17th
Warm up # 1 1. For 16 minutes: Odd minutes: 1 Front squat Even minutes: 2 Power snatches 2. For time: 20 power snatches @ 80% of your last double Row 500 meters
WOD Monday March 3rd
Rent is Due. Thanks! Warm up # 1 1. Front squat: 3 reps every 3 minutes for 12 minutes (5 total sets) 2. 10 rounds for time of: 2 muscle ups or 6 pullups 200 meter run 4 Thrusters @ 135 / 95 lbs
WOD Monday February 17th
Warm up # 1 1. Front squat: 5 reps every 3 minutes for 12 minutes (5 total sets) 2. Max reps in 5 minutes of: 115 lb Thrusters Begin the 5 minutes with 100 sit ups Rest 5 minutes Max reps in 5 minutes of: 115 lb Bear complex Begin the 5 minutes with 100Continue reading “WOD Monday February 17th”
CrossFit Havoc 