WOD Friday February 25th

Warm up: 2 Rounds: 5-10 Jumping Lunges, 5-10 Empty Bar Push Press, 5-10 Sit ups, 5-10 Ring Rows

1 . 5 Rounds Not for Time:

2 Clean and Jerks (Can be touch-and go OR Singles)

Max Pull ups OR Muscle ups in One set

2 .  For time:

50 Deadlifts @ Not Heavy

50 Burpees Over The Bar

*Every minute including the first one, stop and do between 10-20 Double Unders ( pick a number at the beginning and commit to it.)

 

WOD Thursday February 25th

Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle

  1. For time:

    Run 400 meters with something

    * Sand bag, med ball, kettlebell, plate, yoke,  small person, etc.

    Run 400 meters

2. For time:

50 Wallballs

50 Reverse Burpees

*Every minute including the first one, stop and do between 5 and 10 foot handstand walk (double it for bear crawl)

Seeing this was why I started doing CrossFit. This video is the reason CrossFit Havoc exists.

WOD Wednesday February 24th

Warm up:

For time: 500 meter run

  1. For time:

    50 Calories on a thing

    50 Calories on a different thing

    *Every minute including the first one, stop and do between 5 and 10 Burpees ( pick a number at the beginning and commit to it.)

2. For time:

50 Dumbbell thrusters

50 Devil presses

*Every minute including the first one, stop and do between 5 and 10 Toes to bar ( pick a number at the beginning and commit to it.)