Yo, no class at 6:30 tonight. Happy Halloween. Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @Continue reading “WOD Friday October 31st”
Tag Archives: Palmetto
WOD Thursday October 30th
Warm up # 5 1. Snatch: 1 rep max day 2. For time: 115 lb / 78 lb Power snatch x 15 115 lb / 78 lb Over head squat x 10 125 lb / 88 lb Power snatch x 10 125 lb / 88 lb Over head squat x 5 Just in caseContinue reading “WOD Thursday October 30th”
WOD Wednesday October 29th
Yo. The gym is closing early on Friday. We will not have 6:30 class. Warm up: 5 minutes of power clean technique / 5 minutes of jerk technique For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Hang power clean x 2 Minutes: 2,5,8,11,14,17,20,23,26,29 – Kettlebell jumps x 6 (focus on jumping as high as possible) Minutes: 3,6,9,12,15,18,21,24,27,30Continue reading “WOD Wednesday October 29th”
WOD Tuesday October 28th
Warm up: 2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench Press: 3,3,3,3,3 2. For time: 500 meter row or run 15 Weighted pushups @ 45 / 15 400 Meter row or run 15 Strict pullups 300 meter row or run 15 Weighted pushups @ 45 / 15 200 Meter row orContinue reading “WOD Tuesday October 28th”
WOD Monday October 27th
Warm up # 1 1. Front Squat: 1 rep max. Get it. 2. 5 Rounds for time of: 15 Wallballs 10 Lunges holding med ball overhead ( 5 each side) 5 Ring dips holding med ball between your legs Rest exactly 1 minute between rounds
Warm up of your choice For time: Three rounds of: 12 Front squats @ 135 / 93 12 Burpee pull-ups Three rounds of: 9 Power cleans @ 135 / 93 9 Pullups Three rounds of: 6 Push jerks @ 135 / 93 6 Burpees Three rounds of: 3 Thrusters @ 135 / 93 3 Burpee PullupsContinue reading
WOD Thursday October 23rd
6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 10 Rounds for time of: 3 Burpees 1 Power snatch @ 3/4 / 1/2 body weight
WOD Wednesday October 22nd
Warm up # 2 1. Every 2 minutes for 14 minutes: 3 Thrusters – try to go up in weight on each set 2. “Fran” 21,15,9 Reps for time of: 95 / 63 lb thrusters Pullups
WOD Tuesday October 21st
Warm up # 3 1. Dumbell bench press: 5,5,5,5,5 2. For time: 15 Hand release clapping pushups 10 Chest to bar pullups 5 Deficit handstand pushups 100 Double unders 5 Deficit handstand pushups 10 Chest to bar pullups 15 Hand release clapping pushups
WOD Monday October 20th
Warm up # 1 1. Front squat: 4, 4, 4 (Use the same weight as last weeks sets of 3’s) Then a set of 10 @ 5 lbs more than your set of 10 last week 2. 10 Rounds for time of: 3 Burpees 1 Clean and jerk @ Body weight / 3/4 bodyweight
CrossFit Havoc 