Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise Every 90 seconds for 5 sets: 3 second paused front squat: x 3 reps ( 65% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 3 reps ( 80%Continue reading “WOD Monday June 25th”
Tag Archives: Front squat
WOD Monday February 26th
Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR Front Squat: 20 minutes to find 1 rep max 2. Every minute on the minute for 16 minutes: Minutes 1 – 4: 5 Thrusters + 5 Pullups Minutes 5 – 8: 5 Power cleans + 5Continue reading “WOD Monday February 26th”
WOD Thursday February 22nd
Warm up: Air bike x 2 min / Barbell movement technique Sotts press: 3,3,3,3,3 2. Squatting muscle snatch: 2,2,2,2,2 3. 5 Rounds of: 20 seconds max effort Air bike / 1:40 rest This is so much more impressive than you think it is.
WOD Monday February 19th
Warm up: Get ready to move some big weights today Every minute on the minute for 12 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean *Last week of this combo 2. 2 Rounds for time of: 400 meter runContinue reading “WOD Monday February 19th”
WOD Thursday February 15th
Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”
WOD Monday February 12th
Warm up: Run / row / bike x 3 minutes / 20 Air squats / 15 Back extensions / 10 Good mornings Every minute on the minute for 16 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean 2. ForContinue reading “WOD Monday February 12th”
WOD Monday February 5th
Warm up: 200 meter run / 10 Kang squats / 20 sit ups Every minute on the minute for 20 minutes: Minute 1 – 1 Front squat + 2 Back squats ( use 5 – 10 lbs more than last week ) Minute 2 – 1 Power clean ( use 5 – 10 lbs moreContinue reading “WOD Monday February 5th”
WOD Monday January 29th
Warm up: Jog in place x 1 min / Banded back pedal x 30 sec / Banded good mornings x 15 Every minute on the minute for 24 minutes: Minute 1 – 1 Front squat + 2 Back squats ( Use 80% of your best Front squat) Minute 2 – 1 Power clean ( UseContinue reading “WOD Monday January 29th”
WOD Monday January 15th
3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout WarmContinue reading “WOD Monday January 15th”
WOD Monday January 8th
10 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1 minute in the bottom of a squat, 10 Back Extensions, 10 sit ups 1. Every 3 minutes one set of Front Squats: (15 minutes total) 9, 7, 5, 3, 1 *Start your setContinue reading “WOD Monday January 8th”
CrossFit Havoc 