Warm up # 6 1. Every 4 minutes for 20 minutes ( 6 total sets): 3 Deadlifts 2 Power cleans 1 Clean 2 Jerks 3 Muscle ups 2. For time: 40 Thrusters @ 115 lbs 400 meter sprint Do not jog, do not even run. Sprint.
Tag Archives: Palmetto
WOD Thursday April 3rd
FALKEL U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. First posted August 20 2013 8Continue reading “WOD Thursday April 3rd”
WOD Wednesday April 2nd
Warm up # 6 1. Snatch: find 1 rep max for the day 2. Isabel: 30 snatches for time A 135 / 93 lbs
WOD Tuesday April 1st
Today is the 1st . Rent is Due Thanks! Warm up: 1000 meter row 1. Weighted pullup: 5,5,3,3,1,1 2. 6 rounds for time of: 4 Weighted pistols (each leg) @ 1 pood 6 Behind the neck pullups ( bring the back of your neck to the pullup bar) 4 Bottoms up presses (each arm) @Continue reading “WOD Tuesday April 1st”
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 Friday March 28th
Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Top male and female scores will receive $2,014. Enlarge image For complete workout standards, video and scorecard click here. Watch Archived Footage of Rich Froning, Sam Briggs, JasonContinue reading “WOD Friday March 28th”
WOD Thursday March 27th
Warm up # 4 1. Every 2 minutes for 14 minutes: Press x 2 Push press x 4 Jerk x 6 2. For time: 40 Kettlebell swings @ 2 pood / 1.25 pood 400 Meter run 40 Kettlebell swings @ 2 pood / 1.25 pood https://www.youtube.com/watch?v=mmlGz5J_O4A https://www.youtube.com/watch?v=bS89_wepgBM This man is the reason I opened aContinue reading “WOD Thursday March 27th”
WOD Tuesday March 25th
Warm up # 6 1. Clean and jerk: 1,1,1,1,1,1,1,1,1,1 2. 2 rounds for time of: 20 Burpees 20 Double leg mountain climbers
WOD Monday March 24th
Warm up # 1 1. Back squat: 2 reps every 2 minutes for 12 minutes 2. Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bar 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
WOD Friday March 21st
Warm up of your choice “Andy bring’s the Dam Rath” 2 Rope ascents Run 200 4 Bar muscle ups Run 400 6 Snatches @ 115 lbs Run 800 8 Deadlifts @ 275 lbs Run 800 6 Snatches @ 115 lbs Run 400 4 Bar muscles ups Run 200 2 Rope ascents
CrossFit Havoc 