Tag Archives: Sumo deadlift high pull

WOD Tuesday February 25th

Warm up: 2 rounds of 20 kb swings / 20 sit ups 3 Rounds NOT FOR TIME. 12 Parallette pass throughs 12 Single leg RDL’s ( 12 per leg ) 2. 3 Rounds for time: 6 Muscle ups or 12 Pullups 12 Sumo deadlift high pulls 18 Lateral barbell jumps ( double count )  

WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 2 reps ( 70% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 2 reps ( 85% of max ) 3. For time usingContinue reading “WOD Monday July 2nd”

WOD Thursday August 10th

Warm up: 1000 meter row Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stopContinue reading “WOD Thursday August 10th”

WOD Tuesday April 25th

The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 8 Sets: 1 Strict Press + 3 Push Press 2. 3 Rounds for Time: 10 Toes to Bar 15 SumoContinue reading “WOD Tuesday April 25th”

WOD Tuesday February 21st

Warm up: 800 Meter Row For time: 10 Burpees 20 Glute ham sit ups 9 Burpees 20 Wallballs 8 Burpees 20 Kettlebell snatches @ 1.5 / 1 pood (10 each side) 7 Burpees 20 Back extensions 6 Burpees 20 Dips 5 Burpees 20 Sumo deadlift high pulls @ 1.5 / 1 pood 4 Burpees 20Continue reading “WOD Tuesday February 21st”

WOD Wednesday October 5th

Warm up: 800 Meter Run “Fight Gone Bad” Three rounds of: Wall-ball @ 20 / 14 Sumo Deadlift high-pull @ 75 / 53 Box Jump @ 20″ Push-press @ 75 / 53 Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop betweenContinue reading “WOD Wednesday October 5th”

WOD Thursday July 14th

Warm up: 10 Kang Squats, 10 Sit ups, 10 Lunges, 10 Sit ups Front Squat: 1, 1, 1, 1, 1, 1 @ 90-95% of your max 2. For Time: 1000 Meter Row 50 Sumo Deadlift High Pulls w/ Kettlebell This is what it Takes! Watch Brent Fikowski beat the odds and compete at the CrossFitContinue reading “WOD Thursday July 14th”

WOD Tuesday May 10th

Lots of Events coming up! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! Register by May 15th to save some Money. Beach Workout and Hangout on May 21st. Ed Coan Powerlifting Workshop June 4th.  USAW Sports Performance Course Warm up: 500 Meter Row, Split Jerk Drills Every minute on the minute forContinue reading “WOD Tuesday May 10th”

WOD Wednesday March 9th

This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times.  Warm up: 8 Back extensions , 8 Empty bar jerks,  8 Back extensions, 8 EmptyContinue reading “WOD Wednesday March 9th”