CrossFit – Page 106 – CrossFit Havoc

WOD Saturday January 8th

I go you go for 8 rounds: 6 Burpee box jump overs 4 d ball over shoulder I go you go for 6 rounds: 1 power clean 6 reverse Burpees 1 power clean

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Snatch *increase weight as you go 3 . As Many Rounds As Possible in 11 Minutes: 11 Box Jumps 11 CaloriesContinue reading “WOD Thursday January 6th”

WOD Wednesday January 5th

Warm up: For Time: 10 Power Cleans 100 Double unders 9 Power Cleans 90 Air Squats 8 Power Cleans 8 Burpee Muscle ups 7 Power Cleans 70 Sit ups 6 Power Cleans 60 Push ups 5 Power Cleans 50 Pull ups 4 Power Cleans 40 Pistols 3 Power Cleans 30 Glute ham sit ups 2Continue reading “WOD Wednesday January 5th”

WOD Tuesday January 4th

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 sets of 5 reps push press 2 . For Time: 1 Mile Run 100 Empty Bar Thrusters

WOD Monday January 3rd

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 6 Reps: Overhead Squat 3 Sets of 3 Rep: Overhead Squat *increase weight each set 2 . As Many Reps Possible in 2 minutes: Wall balls Immediately into: 20, 15, 10Continue reading “WOD Monday January 3rd”

WOD Friday December 31st

The gym is open from 5am – 3pm today. Warm up: Jumping pull ups, handstand hold, lunges, sit ups 1 . For 5 Sets: 4 Weighted Pull ups 1 Turkish Get up per arm 2 . 2 Rounds For Time: 20 Deadlifts 21 Calorie Bike 20 Toes to Bar 21 Push ups on barbell

WOD Thursday December 30th

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Snatch *increase weight as you go 3 . 3 Rounds for Time: 12 Double Kettlebell Swings 6 Double Kettlebell Shoulder toContinue reading “WOD Thursday December 30th”

WOD Wednesday December 29th

Warm up: Ring rows, clean and jerk work For Time: 15 Muscle ups 30 Clean and Jerks 30 Toes to bar 60 Burpees 60 Calorie Row 30 Glute ham sit ups 30 Clean and Jerks 15 Muscle ups

WOD Tuesday December 28th

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 2 2 . Regular Strict Press: 3 Sets of 2 3 . As many rounds as possible in 14 Minutes: 2 Wall Walks 4 Hang power cleans 6 Handstand push ups 8 box jump overs

WOD Monday December 27th

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 8 Reps: Overhead Squat 3 Sets of 4 Rep: Overhead Squat *increase weight each set 2 . For Time: 30 Pull ups 60 Walking Lunges 120 Double unders 60 walking lungesContinue reading “WOD Monday December 27th”