Warm up: Row 500 meters, 10 Push ups, 10 Sit ups, 10 Empty bar cleans Every minute on the minute for 10 minutes: 1st minute: 3 Bench press @ 80% 2nd minute: 1 Clean + 1 Hang Clean @ 80% your clean max 2. For Time: 20, 15, 10, 5 Push up or Weighted pushContinue reading “WOD Tuesday January 12th”
Tag Archives: Workout of the Day
WOD Monday January 11th
Warm up: 500 meter row, 10 Good Mornings, 30 Sec Bottom of Squat hold, 10 Glute Ham Raise, 30 Sec Bottom of Squat hold Front Squat: 4, 4, 4 @ 85% 2. “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If youContinue reading “WOD Monday January 11th”
WOD Friday January 8th
Warm up: Row 500 meters, 10 Kang Squats, 10 Glute Ham Raise Back Squat: 5, 5, 5 @ 80% 2. As many Rounds as possible in 12 minutes: 20 Kettlebell Snatch 20 Pistols 20 Ball Slams
WOD Thursday January 7th
Warm up: Run 600 Meters, Empty Bar Snatch Work Get through 8 Sets (not for time): 1 High Hang Snatch + 1 Hang Snatch 2. For Time: 50 Ring Dips 5 Rope Climbs
WOD Wednesday January 6th
Warm up: 500 Meter Row, 10 Push ups, 10 Good Mornings, 10 Empty bar Cleans Every minute on the minute for 10 minutes: 1st minute: 2 Bench press @ 80% 2nd minute: 2 Deadlifts + 1 Clean @ 80% your clean max 2. 6 Rounds For Time: 2 Clean and Jerk @ Body weight 6Continue reading “WOD Wednesday January 6th”
WOD Tuesday January 5th
Warm up: Run Havoc Loop “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 stop betweenContinue reading “WOD Tuesday January 5th”
WOD Monday January 4th
Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Warm up: 500 meter Row, 10 SwimmingContinue reading “WOD Monday January 4th”
WOD Friday January 1st
Open from 3:30 p.m. – 8 p.m. today! Warm up #2 “2016” Row 2016 Meters 20 Push Press 16 Burpee broad jumps 20 Walking Lungs 16 Burpees over bar 20 Thrusters 16 Burpees
WOD Thursday December 31st
Regular Hours today the 31st. Tomorrow the 1st we will be closed in the A.M. and open from 3:30 p.m. until 8 p.m. Warm up #8 Get through 8 sets of this complex: 1 Power Snatch + 1 Snatch 2. For Time: 50 Double Unders 5 Power Clean and Jerk 10 Strict Pull ups ORContinue reading “WOD Thursday December 31st”
WOD Wednesday December 30th
Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Bench Press @ 75% 2nd minute: 1 Clean + 2 Front Squats @ 75% 2. Get through these not for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand Push up Or Ring Dip American Kettlebell Swing Parallette PassContinue reading “WOD Wednesday December 30th”
CrossFit Havoc 