Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 85% 2. 8 Rounds for time of: 6 Overhead squats @ 75 / 53 lb 4 Thrusters @ 75 / 53 lbs 20 Double unders
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WOD Friday July 4th
Warm up of your choice 1. Deadlift: 2,2,2,2,2 @ 90% 2. Bell 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 atContinue reading “WOD Friday July 4th”
WOD Thursday July 3rd
Warm up : Knees to elbows x 10 (no kipping) / Single leg hip bridge x 10 ea / Knees to elbows x 10 / Single leg back extension x 10 ea 1. Back Squat: 2,2,2,2,2 @ 95% 2. 5 rounds for time of: 8 Hang squat snatch @ 95 / 63 12 Knees toContinue reading “WOD Thursday July 3rd”
WOD Wednesday July 2nd
Rent is Due. Thanks! Warm up # 4 For time: 600 Meter run 40 Handstand pushups 500 Meter row 40 Box jumps 24/ 20″ 400 Meter run 40 Wallballs 300 Meter row 40 Hang power cleans @ 3/4 / 2/3 body weight 200 Meter run 40 Kettlebell swings @ 1.5 / 1 pood 100 MeterContinue reading “WOD Wednesday July 2nd”
WOD Tuesday July 1st
Today is the 1st. Rent is due. Thanks! Warm up: 2 minute hand stand hold 1. Press: 2,2,2,2,2 @ 90% 2. For time: 100 sit ups Begin every minute with 8 pushups
WOD Monday June 30th
Warm up # 1 1. Back Squat: 3,3,3,3,3 @ 85% 2. “Fran” 21,15,9 reps for time of Thrusters @ 95 / 63 lbs Pullups
WOD Friday June 27th
Warm up of your choice 1. Deadlift: 3,3,3,3,3 @ 85% 2. For time: 165 lb Overhead squat x 10 Bar muscle ups x 20 2 Pood kettlebell snatch x 30 (15 each side) Double unders x 40
WOD Thursday June 26th
Warm up: 30 calorie row / 30 Swings / 30 sit ups 1. Back squat: 3,3,3,3,3 @ 90 % 2. For time: 100 Pushups Do 8 sit ups at the top of every minute
WOD Wednesday June 25th
Warm up # 6 1. Every 2 minutes for 20 minutes: Havocomplex Clean: 1 Clean, 1 Front squat, 2 Jerks 2. As many rounds as possible in 4 minutes of: 8 Thrusters @ 75 / 53 lbs 8 Lateral barbell jumps
WOD Tuesday June 24th
Warm up # 3 1. Strict press: 5,5,5,5,5 @ 80% 2. For time: Run 400 meters 30 Strict pullups 20 Push presses @ 135 lbs 30 Kipping pullups 20 Push presses @ 115 lbs Run 400 meters
CrossFit Havoc 