Warm up: 50 kettlebell figure 8’s Every minute on the minute: 8 Cal row + 2 Deadlifts x 2 rounds 6 Cal row + 4 Deadlifts x 2 rounds 8 Cal row + 6 Deadlifts x 2 rounds Rest 2 min and add some weight 7 Cal row + 1 Deadlift x 2 rounds 6Continue reading “WOD Friday August 11th”
Tag Archives: run
WOD Friday August 4th
Warm up: 30 air squats / 20 sit ups / 10 burpees 3 Rounds for time of: 600 meter run 20 Handstand pushups or 40 pushups 40 Kettlebell swings @ 1.5 / 2 pood
WOD Wednesday July 19th
Warm up: 100′ of side shuffle / 100′ of high skip / 100′ of back pedal / 100′ of karaoke 10 Rounds each for time of: 5 Thrusters @ 115/ 83 10 Pullups 100 meter run Rest 1 minute U.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special ForcesContinue reading “WOD Wednesday July 19th”
WOD Tuesday July 18th
Warm up: Bear crawl x 100 feet / Crab walk x 100 feet 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. For time: 400 Meter run 20 Deadlifts @ kinda a little heavy 200 Meter run Rest 3 minutes 200 Meter run 20 HandstandContinue reading “WOD Tuesday July 18th”
WOD Thursday July 13th
Warm up: 2 rounds of – 15 Pushups / 30 jumping jacks Bench press: 5,5,5,3,3,3 2. For time: 200 meter run 20 Power clean and jerks @ Heavy 200 meter run
WOD Tuesday July 4th
The gym is open from 10 -1 today Rich For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb. Post time to comments. U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvisedContinue reading “WOD Tuesday July 4th”
WOD Monday July 3rd
Warm up: 400 meter run / 15 GHR / 15 GHSU 10 GHR / 10 GHSU Front squat: 3,3 2. Back Squat: 3,3 3. For time: 15 Deadlifts 15 Front squats 15 Jerks Havoc loop run 15 Jerks 15 Front squats 15 Deadlifts
WOD Thursday June 29th
Warm up: 5 minutes of empty bar work 1. Every 3 mintues x 6 sets: Power clean x 2 + Hang power clean x 2 + push press x 2 + jerk x 2 2. 2 Rounds for time of: 400 meter run 40 kettlebell snatches (20 each side)
WOD Friday June 23rd
Warm up: 300 meter run then 2 rounds of: 10 Bench knees to elbows / 10 Banded good morinings Deadlift: 2 reps every 2 min for 16 minutes 2. Every 90 seconds x 6 sets each Interval 1: 25 situps Interval 2: 50′ sprint + Burpee + 50′ back pedal x 3
WOD Friday June 16th
Warm up: 2 minutes of double unders then: 2 rounds – 12 seated good mornings / 12 kb swings 1. Deadlift: 2 reps every 2 min for 16 minutes 2. Every 2 minutes x 20 minutes Odds: 100 meter row Evens: 100 meter sprint
CrossFit Havoc 