Warm up: 50 kettlebell figure 8’s 1. Push press: 3,3,3,3,3 2. 3 Rounds for time of: 3 Rope climbs 6 Thrusters @ 135 lbs 9 Box jumps @ 30″
Tag Archives: Rope climb
WOD Friday July 25th
Warm up of your choice 8 rounds for time of: 4 Pistols each leg holding 35 / 26 lb kettlebell 3 Parallette handstand pushups 2 Hang power snatches @ 155 / 108 1 Rope climb (legless if possible)
WOD Tuesday July 8th
Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: theContinue reading “WOD Tuesday July 8th”
WOD Wednesday June 11th
Warm up: 50′ Bear crawl / 50 foot crab walk x 2 rounds 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. For time: 15′ Rope climb x 5 2 Pood kettlebell swings x 50 15′ Rope climb x 5
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.
WOD Friday April 25th
Warm up of your choice For time: 1 Rope climb – If you can go legless… do it. 10 Power clean and jerks @ Heavy 1 Rope climb 9 Taters @ 1.5 / 1 pood 1 Rope climb 8 Ring hand-stand pushups 1 Rope climb 7 Pistols for each leg 1 Rope climb 6 BarContinue reading “WOD Friday April 25th”
WOD Thursday April 3rd
FALKEL U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. First posted August 20 2013 8Continue reading “WOD Thursday April 3rd”
WOD Friday March 21st
Warm up of your choice “Andy bring’s the Dam Rath” 2 Rope ascents Run 200 4 Bar muscle ups Run 400 6 Snatches @ 115 lbs Run 800 8 Deadlifts @ 275 lbs Run 800 6 Snatches @ 115 lbs Run 400 4 Bar muscles ups Run 200 2 Rope ascents
WOD Tuesday March 4th
Warm up # 3 1. Strict press: 5,5,5, max reps @ 80% of 3rd set of 5 2. 3 Rounds for time of: 5 Box jumps @ 30″ 5 Wall climbs 5 Box jumps @ 30″ 5 Rope climbs
WOD Friday February 7th
Warm up # 2 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lb
CrossFit Havoc 