Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 2 minutes on a thing / Dynamic mobility For time: 20 Wallballs 40 Double unders 18 Wallballs 40 Pushups 16 Wallballs 40 Sit ups 14 Wallballs 30 Double unders 12 Wallballs 30 Pushusps 10 Wallballs 30Continue reading “WOD Wednesday March 24th”
Tag Archives: sit up
WOD Friday February 19th
Warm up: 30 jumping jacks / 20 toy soldiers / 10 inch worms For time: 20 Dumbbell thrusters 40 Dumbbell snatches ( 20 each side ) 60 Single arm dumbbell overhead walking lunges 80 Sit ups 2. 3 Rounds Each for time: 50 Double unders 200 Meter run *First Round will start at 0:00, SecondContinue reading “WOD Friday February 19th”
WOD Tuesday February 2nd
Warm up: 2 Rounds: 12 Push ups / 12 Mountain climbers Strict press + Push press 3 x 3 reps each @ 90% 2. Tabata intervals for These 4 Movements: Seated plate press Sit ups Kettlebell snatch ( 4 rounds each side, alternate each round ) Kettlebell push ups ( both hands on the ballContinue reading “WOD Tuesday February 2nd”
WOD Wendesday January 27th
Warm up: 400 meter run / Toy soldiers / butt kickers For time: 6 Rounds of: 6 Burpee Pullups 12 Pushups 8 Rounds of: 4 Burpee box jumps 16 Sit ups 10 Rounds of: 2 Single leg burpees 20 Double unders
Partner WOD Saturday January 16th
In teams of 2: 4 Rounds: 400 Meter plate carry ( 1 plate per team ) Don’t wimp out on the weight. 40 Calorie bike 40 Partner med ball sit ups
WOD Tuesday December 29th
Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups 1 . Every 3 minutes 6 sets (18 minutes): 3 Bench Press 6 Toes-to-bar 12/9 Calorie Bike 2 . 3 Rounds of:Continue reading “WOD Tuesday December 29th”
WOD Friday December 18th
Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs 1. Every minute complete the following reps: 1 Deadlift @ Heavy 2 Wallballs *Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute* So minute 1 is: 1 Deadlift + 2 Wallballs, minuteContinue reading “WOD Friday December 18th”
WOD Wednesday December 9th
Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups For time: 500 Meter run 10 Hang Power snatches 50 Double unders 8 Hang Power Snatches 40 Double unders 6 Hang Power snatches 30 Double unders 4 Hang Power snatches 20 Double unders 2 Hang Power snatches 10 Double undersContinue reading “WOD Wednesday December 9th”
WOD Friday November 13th
Warm up: 10 Inch Worm Steps, 10 Good Mornings, 10 Walking Lunges Snatch grip deadlift: 5 x 5 2. For time: 100 Pushups 100 Sit ups 100 Air squats
WOD Wednesday October 28th
Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges
CrossFit Havoc 