CrossFit – Page 136 – CrossFit Havoc

WOD Tuesday January 19th

Warm up: Plate presses / Pushups / pullups Strict Press + Push press: 2 x 5 @ 85% 2. For time: 20 Ring dips 20 Devil presses 20 Strict pullups 20 Dumbbell step ups Per leg 20 Handstand pushups

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats Back squat: 2 sets of 5 @ 85% 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3 Deadlifts 3 Hang power cleans 3 Front squats 3 Jerks 300 Meter run Same weightContinue reading “WOD Monday January 18th”

Partner WOD Saturday January 16th

In teams of 2: 4 Rounds: 400 Meter plate carry ( 1 plate per team ) Don’t wimp out on the weight. 40 Calorie bike 40 Partner med ball sit ups

WOD Friday January 15th

Warm up: 2 minutes on a thing / X walk / Seated good mornings Deadlift: 3 x 5 @ 77.5% 2. 30, 20, 10 Reps for time: Ring Pushups Lateral bench jumps Overhead squats 75 / 53

WOD Thursday January 14th

Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke Front Rack Lunge: 3 x 10 each leg ( go by feel ) 2. 3 Rounds for time: 300 Meter run 300 Meter row 30 Wallballs

WOD Wednesday January 13th

Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans

WOD Tuesday January 12th

Warm up: 50 Kettlebell Figure 8’s Strict Press + Push press: 3 x 5 @ 82.5 % 2. For time: 5 Hang clusters @ 115 / 83 50 Double unders 5 Hang clusters @ 115 / 83 40 Double unders 5 Hang clusters @ 115 / 83 30 Double unders 5 Hang clusters @ 115Continue reading “WOD Tuesday January 12th”

WOD Monday January 11th

Warm up: 1 minute jog in place / 30 Jumping jacks / 12 Kang squats / 20 sit ups Back squat: 3 x 5 @ 82.5% 2. Fran: 21,15,9 Reps for time: Thrusters @ 95 / 63 Pullups

Partner WOD Saturday January 9th

Warm up: Dynamic mobility / 500 meter run / Toy soldiers / Butt kickers I go you go for 6 Rounds each: 100′ Bear crawl 20 Kettlebell swings 5 Double push double pumps 10 Kettlebell jumps 5 Double push double pumps

WOD Friday January 8th

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Deadlift: 3 x 5 @ 75% 2. For time: 8 Power snatches 10 GHD Sit ups 7 Power snatches 10 Toes to bar 6 Power snatches 10 GHD sit ups 5 Power snatches 10 Toes to bar 4Continue reading “WOD Friday January 8th”