Warm up: 2 rounds – Good mornings x 8 / Kang squats x 8 / Heaving snatch balance x 8 Overhead squat: 4 Reps every 3 minutes for 15 minutes 2. Strict Pullups: Pick a number and hit it every minute on the minute for 8 minutes 3. 5 x 100 meter row intervals – 1 minuteContinue reading “WOD Friday February 19th”
Tag Archives: Pullups
WOD Wednesday February 17th
Warm up: Shuttle jog 50′ x 4 / 10 Burpees / Shuttle run 50′ x 4 / Empty barbell work x at least 3 minutes For time: 40 Wallballs 1 Clean and jerk @ Heavy 40 Pullups 1 Clean and jerk @ Heavy 30 Wallballs 1 Clean and jerk @ Heavy 30 Pullups 1 CleanContinue reading “WOD Wednesday February 17th”
WOD Friday February 5th
Warm up: 15 Pushups / Empty bar bench x 20 / Sit ups x 25 Bench press: 3 Reps every minute for 4 minutes 2 Reps every minute for 4 minutes 1 Rep every minute for 4 minutes 2. For Time: Burpee Pullups x 20 Box jumps x 4 Burpee Pullups x 16 Box jumpsContinue reading “WOD Friday February 5th”
WOD Monday February 1st
Warm up: 500 meter row / 40 Kb swings / 30 Air squats / 20 Kb swings / 10 Air squats Front Squat: Find 1 rep max 2. In honor of our 7 year anniversary as an official CrossFit Affiliate we will be doing your favorite workout today. Day one.
WOD Friday January 29th
Warm up: 400 meter run Ab plank / Butt plank x 1 minute each Back squat: 2,2,2 @ 95% 2. Bring Sally up. 3. As many reps as possible in 3 minutes of: 1 Burpee 15′ sprint 1 Burpee Rest 1 minute As many rounds as possible in 3 minutes of: 6 Pullups 6 RingContinue reading “WOD Friday January 29th”
WOD Friday January 22nd
Warm up: Row 500 meters, 10 Good mornings, 30 sec bottom of squat hold, 10 back extensions, 30 sec bottom of squat hold Back Squat: 3,3,3 @ 90% 2. Three sets of Max reps: Kipping pull ups Rest three minutes between each set 3. For Time: 100 Air squats 50 Kneeling Squat jumps Every minute on theContinue reading “WOD Friday January 22nd”
WOD Wednesday January 13th
Warm up: 1000 Meter Row “The Seven” Seven Rounds for Time: 7 Handstand Push-ups 7 Thrusters @ 135 / 95 7 Knees to Elbow 7 Deadlifts @ 245 / 170 7 Burpees 7 Kettlebell Swings @ 70 / 53 7 Pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base inContinue reading “WOD Wednesday January 13th”
WOD Monday January 4th
Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Warm up: 500 meter Row, 10 SwimmingContinue reading “WOD Monday January 4th”
WOD Thursday December 31st
Regular Hours today the 31st. Tomorrow the 1st we will be closed in the A.M. and open from 3:30 p.m. until 8 p.m. Warm up #8 Get through 8 sets of this complex: 1 Power Snatch + 1 Snatch 2. For Time: 50 Double Unders 5 Power Clean and Jerk 10 Strict Pull ups ORContinue reading “WOD Thursday December 31st”
WOD Tuesday December 29th
Warm up: 10 Toes-to-bar, 10 Back extensions, 5 Empty bar complex (1 snatch balance, 2 behind neck jerks) 10 Sets of this complex: (increase weight as you go) 1 Snatch Balance + 2 Behind the Neck Jerks 2. As many Rounds as Possible in 20 minutes: 200 Meter Run 20 Pull ups 20 Hang SnatchContinue reading “WOD Tuesday December 29th”
CrossFit Havoc 