Warm up: 15 Bench dips / 15 bench sit ups / 15 Hand planted bench jumps Bench press: 6 x 3 ascending start at 80% 2. As many rounds as possible in 5 minutes of: Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees canContinue reading “WOD Friday November 4th”
Tag Archives: Workout of the Day
Warm up: Seated good morning x 12 / Single leg hip bridge x 12 each side Glute ham raise x 12 Sumo Deadlift: 3,3,3,3,3,3 ascend start @ 75 – 80% For time of: 12 Wallballs 100 Meter run 12 Wallballs 200 Meter run 12 Wallballs 300 Meter run 12 Wallballs 100 Meter run 12 WallballsContinue reading
WOD Wednesday November 2nd
Warm up: 400 meter run / 40 kettlebell swings For time: 60 Burpees 50 Situps 40 Hang cleans @ 115 / 83 ( not power cleans ) 30 Handstand pushups 20 push press @ 115 / 83 10 Muscle ups
WOD Tuesday November 1st
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Row for 2 minutes / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Row cal (about 30 sec) Evens: Power snatch x 1Continue reading “WOD Tuesday November 1st”
Weightlifting October 31st, November 2nd, and November 4th
Monday: Snatch: 5 x 1 Work from 88 to 95% Clean and jerk: 5 x 1 Work from 85 to 95% Back squat: 3 x 1 @ 92% Wednesday: Snatch: 3 x 1 @ 90% , 1 @ 95, 1 @ 95+ , 3 x 1 @ 80% Clean and Jerk: 3 x 1 @ 90%Continue reading “Weightlifting October 31st, November 2nd, and November 4th”
WOD Monday October 31st
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 500 meter row / 10 Glute ham raise / 10 Glute ham sit ups / 5 Glute ham raise / 5 Glute ham sit ups ” The CrossFit Total” 3Continue reading “WOD Monday October 31st”
WOD Friday October 28th
Halloween Partner WOD this Sunday! Wear your best costume!! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 400 Meter Run, 500 Meter Row “Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pull ups 10Continue reading “WOD Friday October 28th”
WOD Thursday October 27th
Halloween Partner WOD this Sunday! Wear your best costume!! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 800 Meter Run “Annie” 50, 40, 30, 20, 10 Jump Rope Sit ups 2. “Grace” 30 Clean and Jerks
WOD Wednesday October 26th
Halloween Partner WOD this Sunday! Wear your best costume!! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 1000 Meter Row “Filty Fifty” For time: 50 Box Jumps, 24/20 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 WalkingContinue reading “WOD Wednesday October 26th”
WOD Tuesday October 25th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click to Register! Warm up: 10 High Jump land in a full squat, 10 Single leg hip bridges, 10 High Hang Clean with empty bar (focus on elbow speed and speed into squat), 10 Back extensionsContinue reading “WOD Tuesday October 25th”
CrossFit Havoc 