Warm up: Get ready to squat The CrossFit Total One rep max of the following movements: Back Squat Strict Press Deadlift *The sum of the highest successful attempt of each lift added together is your CrossFit Total. These were the totals from the top CrossFitters in the world in 2018, see how you stack up.Continue reading “WOD Wednesday February 17”
Tag Archives: strict press
WOD Monday February 15th
Warm up: 2 minutes on a thing / 12 GHD Raises / 12 GHD sit ups / 12 Kang squats Deload Total: Back squat: 3 x 3 @ 80% Press + Push press: 3 x 3 @ 80% Deadlift: 2 x 2 @ 80% 2. For time: 400 Meter run 40 Burpees *We Are DoingContinue reading “WOD Monday February 15th”
WOD Tuesday February 9th
Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Strict Press + Push press: 2 x 2 each @ 95% 2. 3 Rounds for time: 1 Rope climb 10 Deadlifts @ 225 / 153 1 Rope climb 20 Box jumps 1 Rope climb 300 MeterContinue reading “WOD Tuesday February 9th”
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 Tuesday January
Warm up: 2 Rounds of: 30 second handstand hold / 15 kettlebell swings / 10 sit ups Strict Press + Push press: 2 x 5 each @ 87.5% 2. Every minute on the minute for 12 minutes: 2 Reverse burpees 8 Kettlebell swings 10 Air squats ( All movements every minute )
WOD Tuesday January 19th
Warm up: Plate presses / Pushups / pullups Strict Press + Push press: 2 x 5 @ 85% 2. For time: 20 Ring dips 20 Devil presses 20 Strict pullups 20 Dumbbell step ups Per leg 20 Handstand pushups
WOD Tuesday January 5th
Warm up: 10 Pushups / 30 second handstand hold x 2 rounds Strict press + Push press: 5 x 3 @ 80% ( 5 of each movement ) 2. 3 Rounds for time: 30 Double unders 30 Kettlebell swings 30 Sit ups
2021 Winter Strength cycle
2021 Strength cycle: Week 1 Monday: Back squat: 3 x 5 @ 80% Tuesday: Strict Press + Push press: 3 x 5 @ 80% Wednesday: Conditioning Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) Friday: Deadlift: 3 x 5 @ 75% Week 2 Monday: BackContinue reading “2021 Winter Strength cycle”
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading
WOD Tuesday October 27th
Warm up: 100 foot bear crawl / 100 foot crab walk 6 sets of: 2 Strict press + 2 Push press 2. For time: 60 Wallballs 60 Kettlebell snatches 60 Kettlebell jumps
CrossFit Havoc 