Warm up # 1 1. Back squat: 3,3,3,3,3 @ 80% 2. “Jackie” For time: 1000 Meter row 50 Thrusters @ 45 / 33 lbs 30 Pullups
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Warm up of your choice For time: 30 Glute ham sit ups 30 Burpees 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 2 pood 30 Calories on the rower
WOD Thursday June 5th
Warm up # 5 1. Snatch 1,1,1,1,1 2. For time: 30 Muscle ups or 45 Dips and 45 pullups
WOD Wednesday June 4th
Warm up 800 meter jog 1. 400 meter run every 4 minutes x 3 ( go fast) 2. 3 rounds for time of: Pushups x 15 Double leg mountain climbers x 20 (drop your hips at the bottom, knees PAST your elbows at the top)
WOD Tuesday June 3rd
Warm up # 2 J.J. U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived byContinue reading “WOD Tuesday June 3rd”
WOD Monday June 2nd
Rent is Due. Thanks! Warm up # 1 The CrossFit Total You have 3 official attempts at each of the following movements 1. Back Squat 2. Press 3. Deadlift
WOD Friday May 30th
Warm up of your choice 1. Overhead Pause squat: 3,3,3,3,3 (3 second pause at the bottom) 2. 10 rounds for time of: 4 Overhead squats @ 3/4 body weight 20 Double unders
WOD Thursday May 29th
Warm up # 4 1. Kettlebell long cycle: max reps in 5 minutes @ 1.5 / 1 pood 2. For time: 500 meter row 100 Kettlebell swings @ 1.5 / 1 pood 500 meter row
WOD Wednesday May 28th
Warm up # 3 1. Strict press: 3,3,3,3,3 2. 3 Rounds for time of: 12 Burpees 12 Thrusters @ 95 / 65 lbs
WOD Tuesday May 27th
Warm up # 1 1. For 24 minutes: Minutes: 1,4,7,10,13,16,19,22 – 2 Power clean and jerks Minutes: 2,5,8,11,14,17,20,23- 2 Rope climbs Minutes: 3, 6, 9, 12,15,18,21,24 – Max reps in 30 seconds of lateral barbell jumps Yo, check out our article in the Bradenton Herald from yesterdays Murph here.
CrossFit Havoc 