Warm up: 3 rounds: 6 Hang muscle snatch / 4 Heaving snatch balance / 2 snatch balance 30 minutes to snatch: Work up to a max for the day 2. 500 meter row max effort https://www.youtube.com/watch?v=Awl96Gaoerc See if you can beat a 12 year old girl today.
Tag Archives: Workout of the Day
WOD Monday January 6th
Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 2 2. Every 2 minutes for 5 sets: Anderson Back squats x 2 3. For time: 15 Wollymockers 15 “Squat” clean and jerks (heavy enough forContinue reading “WOD Monday January 6th”
Partner WOD Saturday January 4th
Saturdays are now Partner workout days! Bring a friend and have some fun! Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )
WOD Wednesday January 1st
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups “2020” 20 Power Cleans @ 135 / 93 20 Burpees 20 Front squats @ 155 / 103Continue reading “WOD Wednesday January 1st”
WOD Monday January 30th
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats xContinue reading “WOD Monday January 30th”
WOD Friday December 27th
Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps Every 5 minutes for 5 sets: 5 Deadlifts 15 Calorie row 3 Deadlifts 15 Calorie row 1 Deadlift * This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the secondContinue reading “WOD Friday December 27th”
WOD Thursday December 26th
Warm up: Pvc Pass through x 15 / Kang squat x 10 / Sit ups x 15 Overhead squat: 10, 8, 6, 4, 2 2. 10 Rounds for time of: 10 Pushups 20 Double unders
WOD Friday December 20th
Warm up: 50 kettlebell figure 8’s Every 3 minutes for 5 sets: 2 Deadlifts + 15 Pullups 2. 60 kneeling squat jumps *at the top of every minute do 3 burpees
WOD Thursday December 19th
Warm up: 20 burpees Every minute on the minute for 16 minutes: Minute 1: Seated Strict press x 5 Minute 2: Swimming frog x 10 2. For time: 12 Power snatches 24 GHD sit ups 12 Snatches
WOD Tuesday December 17th
Warm up: 500 meter row / 30 sit ups Every 2 minutes for 6 sets: 50′ handstand walk + 10 goblet squats 2. 6 Rounds for time: 12 Wallballs 12 Calorie row
CrossFit Havoc 