Warm up # 1 1. Back squat: 3,3,3,3,3 @ 80% 2. “Jackie” For time: 1000 Meter row 50 Thrusters @ 45 / 33 lbs 30 Pullups
Tag Archives: Thruster
WOD Wednesday May 28th
Warm up # 3 1. Strict press: 3,3,3,3,3 2. 3 Rounds for time of: 12 Burpees 12 Thrusters @ 95 / 65 lbs
WOD Thursday May 15th
Warm up: Kettlebell figure 8’s x 50 For time: Bar muscle ups x 10 135 lb Strict press x 15 Strict Pullups x 20 Handstand pushups x 25 (I dare you to kip) 135 lb Thrusters x 30 Burpees x 35 Kipping pullups x 40
WOD Wednesday April 30th
Warm up # 5 1. 3/4 Bodyweight overhead squat x max reps within 3 sets. Rest exactly 3 minutes between efforts. 2. For time: 20 Burpees 20 Thrusters @ 3/4 bodyweight 20 Burpees
WOD Friday April 4th
Warm up # 6 1. Every 4 minutes for 20 minutes ( 6 total sets): 3 Deadlifts 2 Power cleans 1 Clean 2 Jerks 3 Muscle ups 2. For time: 40 Thrusters @ 115 lbs 400 meter sprint Do not jog, do not even run. Sprint.
WOD Tuesday March 18th
Warm up: 25 burpees 1. Weighted Pushups: 5,5,5,5,5 RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived byContinue reading “WOD Tuesday March 18th”
WOD Monday March 3rd
Rent is Due. Thanks! Warm up # 1 1. Front squat: 3 reps every 3 minutes for 12 minutes (5 total sets) 2. 10 rounds for time of: 2 muscle ups or 6 pullups 200 meter run 4 Thrusters @ 135 / 95 lbs
WOD Thursday January 23rd
Warm up: Row 1000 meters. Get ready to hurt. THE SEVEN A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA whereContinue reading “WOD Thursday January 23rd”
Monday January 6th
Today is the first day of 6am classes. We will be holding them every Monday, Wednesday, and Friday. Warm up # 3 1. For 20 minutes: Odd minutes: Back squats x 2 Even minutes: Push press x 3 2. For time: 500 meter row 40 Thrusters @ 75/53 lbs 500 meter row
CrossFit Havoc 