Warm up of your choice 1. Deadlift: 1 rep max 2. East coast rivalry challenge # 1 First 90 seconds: Max calories on Rower Second 90 seconds: Max burpees over rower Top score between CrossFit Havoc and CrossFit Renaissance takes the title for this week.
Tag Archives: row
WOD Friday November 14th
Warm up of your choice 1. Deadlift: 4,4,4,4 – go up 3 – 5% from last week 2. Turkish get ups – 20 minutes to find 1 rep max 3. 500 meter row max This is the greatest pound for pound deadlift of all time: 5.15 x bodyweight!!
WOD Tuesday October 28th
Warm up: 2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench Press: 3,3,3,3,3 2. For time: 500 meter row or run 15 Weighted pushups @ 45 / 15 400 Meter row or run 15 Strict pullups 300 meter row or run 15 Weighted pushups @ 45 / 15 200 Meter row orContinue reading “WOD Tuesday October 28th”
WOD Monday September 15th
Warm up # 1 1. Overhead squat: 3,3,3 2. 3 Rounds for time of: 30′ Handstand walk 15 Handstand pushups 30 Calorie row
WOD Thursday September 4th
Warm up # 5 1. Havocomplex Snatch (Power snatch x 1 , Hang snatch x 1 , Heaving snatch balance x 1) : every 2 minutes for 16 minutes 2. For time: 500 Meter row 15 Muscle ups 500 Meter row
WOD Wednesday July 30th
Warm up # 5 1. Every minute one the minute for 15 minutes: 1 Snatch / 1 Hang snatch 2. For time: 500 meter row 30 Burpees How to set the damper on a rower: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
WOD Thursday July 17th
Warm up: 2 rounds of – Single leg hip bridge x 10 each leg / Jumping air squats x 10 1. Back squat: 1 Rep max day. Bring your A Game! 2. 2 Rounds for time of: Row 40 calories 135 lb bench press x 30
WOD Thursday July 10th
Warm up: 50 Kettlebell figure 8’s 1. Back squat: 1,1,1,1,1 @ 100% 2. 20,15,10,5 reps for time: Calorie row Parallette pass throughs
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 Monday June 9th
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
CrossFit Havoc 