Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 6 sets: 1 Deadlift + 8 Box jumps 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict, 2 kipping Round 2 – 6 strict, 4 kipping Round 3 – 4 strict, 6 kipping RoundContinue reading “WOD Friday February 16th”
Tag Archives: Pullups
WOD Wednesday January 31st
Warm up: 2 Rounds of: 100 ft high knees / 100 ft karaoke / 50 ft bear crawl HILDY Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and theContinue reading “WOD Wednesday January 31st”
WOD Tuesday January 30th
Warm up: Band stuff Every 3 minutes for 3 sets: Max strict pullups 2. Every 3 minutes for 3 sets: Max handstand pushups ( real or kicking) 3. For time: 50 Dumbbell power snatches ( 25 each side ) 40 Ring Pushups 30 Dumbbell power snatches ( 10 each arm ) 20 Ring Pushups 10Continue reading “WOD Tuesday January 30th”
WOD Wednesday January 10th
8 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1000 Meter Row “Wes” For Time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 Strict pull-ups 4 Burpee box jumps @ 24 / 20 3 Cleans @ 185 / 130Continue reading “WOD Wednesday January 10th”
WOD Monday November 20th
Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Overhead squat x 2 reps (start with 75% and build) 2. For time: 100 Double unders 80 Kettlebell swings 40 Wallballs 20 Pullups *Unbroken anyone? Continue reading “WOD Monday November 20th”
WOD Monday November 13th
Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Front Squat x 2 reps (start with 75% and build) 2. For time: 3 Rounds of 12 Thrusters @ 75 lbs 12 Pullups then 3 RoundsContinue reading “WOD Monday November 13th”
WOD Wednesday November 8th
Warm up: 1 minute of jump rope / 4 minutes of empty bar work As many rounds as possible in 12 minutes of: 2 Heavy ass power cleans 200 meter run At the 15 minute mark: 8 Rounds for time of: 18 Double unders 12 Double leg mountain climbers 6 Pullups (back of the neck to the bar)Continue reading “WOD Wednesday November 8th”
WOD Friday October 27th
Hey, come to the gym tomorrow (Saturday). Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: Glute ham raise x 12 / x walk x 10 steps in each direction / 12 Squat jumps Deadlift: 5 x 2 @ 90% 2. 12 rounds for time of:Continue reading “WOD Friday October 27th”
WOD Tuesday October 17th
Warm up: 15 Burpees / 30 KB figure 8’s Bench Press: 5 x 5 @ 80% 2. Every minute on the minute for 20 minutes: 1 Hang power clean + the right amount of pullups or muscle ups
WOD Friday October 13th
Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings Deadlift: 5 x 4 @ 80% 2. “Lucky 13” 3 Rounds or 31 minutes 13 Push ups 13 Situps 13 Box jumps @ 20″ 13 Kb swings @ 1.5 pood 13 Push press @ 45 / 33Continue reading “WOD Friday October 13th”
CrossFit Havoc 