Warm up # 2 BARRAZA As many rounds as possible in 18 Minutes of: 200 meter Run 9 Deadlifts @ 275 / 185 6 Burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, inContinue reading “WOD Tuesday August 12th”
Tag Archives: run
WOD Thursday August 7th
Warm up # 4 42 For time: 42 Pushups 42 Deadlifts @ 115 lbs / 73 lbs 400 meter run 42 Hang Power cleans @ 95 lbs / 63 lbs 42 Push presses @ 95 lbs / 63 lbs 400 meter run 42 Taters @ 35 / 26 42 Sit ups 400 meter run
WOD Wednesday July 21st
Warm up # 4 For time: 25 Deadlifts @ 205 / 143 5 Box jumps @ 20″ 200 meter run 20 Deadlifts @ 205 / 143 10 Box jumps @ 20″ 200 meter run 15 Deadlifts @ 205 / 143 15 Box jumps @ 20″ 200 meter run 10 Deadlifts @ 205 / 143 20Continue reading “WOD Wednesday July 21st”
WOD Tuesday July 22nd
Warm up # 2 The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds and write down your number Max Situps in 30 seconds Rest 30 seconds and write down your number 800 meter run The next round begins precisely 6 minutes after the beginning of the 800 meter run.Continue reading “WOD Tuesday July 22nd”
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 Tuesday June 24th
Warm up # 3 1. Strict press: 5,5,5,5,5 @ 80% 2. For time: Run 400 meters 30 Strict pullups 20 Push presses @ 135 lbs 30 Kipping pullups 20 Push presses @ 115 lbs Run 400 meters
WOD Thursday June 19th
The gym will have limited hours this weekend. We will be closed Friday after 1 pm. Open on Saturday from 10:00 till 1:00 and closed on Sunday. Our competitors will be competing in the Fit Nation Thunder Dome in Estero FL. Wish us luck! Warm up: Good morning x 10 / Single leg hip bridgeContinue reading “WOD Thursday June 19th”
WOD Friday June 13th
Warm up of your choice 1. Deadlift: 5,5,5,5,5 @ 75% 2. “Blame it on Paul” For time: 1 min of L sit 30 Pistols 800 meter run holding 45/25 lb plate 30 Pistols 1 minute of L sit
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)
Warm up: Sure “Murph” For time: 1 Mile run 100 Pullups 200 Pushups 300 Air squats 1 Mile run Partition the middle stuff as needed. Suck it up on the runs. http://navyseals.com/ns-overview/notable-seals/michael-p-murphy/
CrossFit Havoc 