CrossFit – Page 103 – CrossFit Havoc

WOD Wednesday February 16th

The CrossFit Open Starts February 24th!! Click to sign up now! Open Workout 21.2 For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.

WOD Tuesday February 15th

Warm up: Empty bar jerk work 1 . For 5 Sets: 4 Jerks 2 . 3 Rounds For Time: 20 Power Wall balls 10 Hang Power Cleans 5 Wall Climbs

WOD Monday February 14th

1 . Every 2.5 minutes For 9 Sets: Sets 1, 2, 3: Front squat × 6 repsSets 4,5,6: Back squat x 3 repsSets 7, 8, 9: Back rack lunges x 6 reps *Go up in weight from last week 2 . For Time: 400 Meter Row 40 Pull ups 400 Meter Run

WOD Friday February 11th

Warm up: Back Extensions, Sit ups, Good Mornings, Push ups 1 . 5 Sets of 3 Reps: Deadlifts 2 . 5 Sets of 3 Reps: Bench Press 3. As Many Rounds As Possible in 12 Minutes: 3 Ground to Overhead 6 Burpee Pull ups 12 Lateral Barbell Jumps

WOD Thursday February 10th

Warm up: Planks, sit ups, handstand work 1 . For 4 Sets: 1 unbroken of Handstand Push ups 2 Min bike between each set 2 . 4 Rounds For Time: 14 Glute Ham Sit Ups 14 Dumbbell Thrusters 7 Toes to Bar 7 Devil Presses

WOD Wednesday February 9th

Warm up: Empty bar snatch work 20 Rounds For Time: 100 Meter Row 2 Snatches 3 Overhead Squats 6 Box Jump overs

WOD Tuesday February 8th

Warm up: Empty bar jerk work 1 . For 5 Sets: 5 Jerks 2 . 4 Rounds For Time: 16 Pull ups 8 Hang Power Cleans

WOD Monday February 7th

1 . Every 2.5 minutes For 9 Sets: Sets 1, 2, 3: Front squat × 6 repsSets 4,5,6: Back squat x 3 repsSets 7, 8, 9: Back rack lunges x 6 reps *Go up in weight from last week 2 . For Time: 100 Push ups 100 Sit ups 100 Double Unders

WOD Friday February 4th

Warm up: Back Extensions, Sit ups, Good Mornings, Push ups 1 . 5 Sets of 4 Reps: Deadlifts 2 . 5 Sets of 4 Reps: Bench Press 3. 3 Rounds For Time: 200 Meter Row 10 Toes to Bar 5 Thrusters

WOD Thursday February 3rd

Warm up: Planks, sit ups, handstand work 1 . For 5 Sets: 1 unbroken of Handstand Push ups 2 Min bike between each set 2 . As Many Rounds as Possible in 7 Minutes: 21 Mountain Climbers 7 Kettlebell Jumps 7 Sumo Deadlift High Pulls 7 Kettlebell Swings