Warm up: 400 meter run / 10 overhead squats / 10 hang snatches / 10 GHR 10 Rounds for time: 2 Snatches (Go up in weight every 2 rounds and try to end the workout with about 80 – 85% of your max on the bar) 100 meter run 2 Muscle ups ( bar orContinue reading “WOD Wednesday July 24th”
Tag Archives: muscle up
WOD TuesdayJuly 10th
Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5 Every 30 seconds for 12 sets: 1 Power snatch 2. Every 40 seconds for 10 sets: 1 Snatch 3. Every 50 seconds for 8 sets: The right #Continue reading “WOD TuesdayJuly 10th”
WOD Wednesday July 4th
Warm up: Group warm up JOHNSONU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan. He is survived by his wife, Durinda. First posted July 9, 2010 245-lb. deadlifts,Continue reading “WOD Wednesday July 4th”
WOD Thursday March 22nd
Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”
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 Wednesday February 14th
Warm up: 2 rounds of 100′ lateral shuffle / 50′ bear crawl / 50′ crab walk ” Foreplay” 14 rounds for time of: 2 Muscle ups 7 Deadlifts @ 135 lbs 14 Lateral barbell jumps (double count)
WOD Friday February 9th
Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 8 sets: 2 Deadlifts + 6 Box jumps 2. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-upsContinue reading “WOD Friday February 9th”
WOD Wednesday Febraury 7th
Warm up: 500 meter row / 10 burpees 35 Rounds for time of: 1 Muscle up 2 Power snatches *Begin every 3 minute interval with 35 double unders
WOD Friday Febraury 2nd
Warm up: 200 meter run / 15 Glute ham raise / 15 Banded good mornings 1. Every 2 minutes for 10 sets: 3 Deadlifts + 5 High box jumps 2. 6 Rounds for time of: 3 Muscle ups / 6 Pullups 12 kneeling squat jumps
WOD Wednesday January 17th
LAST DAY 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 Warm up: 400Continue reading “WOD Wednesday January 17th”
CrossFit Havoc 