Warm up # 1 1. Front Squat: 2,2,2 2. Back squat: 2,2,2 Go up about 5% from last week’s triples 3. 3 Rounds for time of: 30 Ring pushups 30 Kettlebell swings @ 2 pood / 1.5 Pood
Tag Archives: parrish
WOD Friday December 12th
IMPORTANT!!! We will not be having class at 6:00 or 7:00 tonight. (Friday) Warm up of your choice “13 Years” 13 Rounds for time of: 1 Rope climb 3 Hang clusters @ 135 / 93 1 Muscle up + 1 ring dip 3 Kettlebell snatches @ 1.5 / 1 pood
WOD Thursday December 11th
Warm up # 4 1. Two Hands anyhow – do it 2. For time: 200 Meter run 200 Meter rack walk @ 2 pood / 1.5 pood 200 Meter run 200 Meter rack walk @ 2 pood / 1.5 pood 200 Meter run
WOD Wednesday December 10th
Warm up # 3 1. Push Press: 3,3,2,2,1,1 2. 8 rounds for time of: 4 Handstand pushups ( deficit if you got em ) 6 Deadlifts @ 315lbs
WOD Tuesday December 9th
Warm up: 50 kettlebell figure 8’s For time: 20 Overhead squats @ 135 / 83 30 Burpees 40 Step ups @ 24 / 20 ” Holding a single 35 / 26 lb kettlebell in rack position ( 20 each side) 50 Pullups 40 Step ups @ 24 / 20 ” Holding a single 35 / 26Continue reading “WOD Tuesday December 9th”
WOD Monday December 8th
Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 3. Every 3 minutes for 15 minutes: Power clean x 4 Hang squat clean x 3 Jerk x 2 Bar Muscle up x 1
WOD Friday December 5th
Warm up of your choice 1. Deadlift: 1 rep max 2. East coast rivalry challenge # 1 First 90 seconds: Max calories on Rower Second 90 seconds: Max burpees over rower Top score between CrossFit Havoc and CrossFit Renaissance takes the title for this week.
WOD Thursday December 4th
Warm up # 3 1. Bench press: 5,5,5,5,5 2. 5 Rounds for time of: 10 Inside out / outside pushups on 45 / 25 lb plates 50 Lateral switch steps ( double count) on 45 / 25 lb plates
WOD Wednesday December 3rd
Warm up: 1000 meter row 1. One minute of glute ham sit ups x 3 Don’t go fast 2. “GI Jane” Burpee pullups x 100 or “Ranger Jane” 5 Rounds of: 10 Burpee pullups 10 Burpee bar muscle ups
WOD Tuesday December 2nd
Rent is Due. Thanks! Warm up # 2 1. For 12 Minutes: Odd minutes: 3 Push presses Even minutes: 3 pullups or muscle ups For the pullups or muscle ups, make the number 3 make sense; add weight, do them strict, use a smaller band, etc. 2. For time: 600 meter run 50 One arm kettlebellContinue reading “WOD Tuesday December 2nd”
CrossFit Havoc 