Warm up: PVC Pull throughs / Band work / Empty bar work Every 90 seconds x 10 sets: Drop snatch + Heaving snatch balance + Overhead squat 2. On a 16 minute timer: Start with an 800 Meter Run At the 6 minute mark do As many Rounds as possible in 10 minutes of: 6 OverheadContinue reading “WOD Thursday November 19th”
Category Archives: CrossFit
WOD Wednesday November 18th
Warm up: 400 meter run / Dynamic mobility / Make someone smile Every minute on the minute for 10 minutes: 10 Wallballs + 10 Pullups Every minute on the minute for 10 minutes: 4 Burpees 40′ Sprint 4 Burpees 40′ Sprint Every minute on the minute for 10 minutes: 20 Double unders + 6 DumbbellContinue reading “WOD Wednesday November 18th”
WOD Tuesday November 17th
Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility Handstand Pushup: 3 sets of max reps 2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can) *You are welcome to superset these 3. For time: 30 ShoulderContinue reading “WOD Tuesday November 17th”
WOD Monday November 16th
Warm up: 2 minutes on a thing / 10 toy soldiers / 10 GHD raises / 10 Kang squats Back Squat: Find 1 rep max for the day 2. On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute From 4:00-7:00, run 400 meters thenContinue reading “WOD Monday November 16th”
WOD Friday November 13th
Warm up: 10 Inch Worm Steps, 10 Good Mornings, 10 Walking Lunges Snatch grip deadlift: 5 x 5 2. For time: 100 Pushups 100 Sit ups 100 Air squats
WOD Thursday November 12th
Warm up: Dynamic mobility / Empty barbell work Build to a max weight in 12 minutes: Clean Pull under + Hang clean + Clean 2. 3 Rounds for time: 5 Power cleans 15 Pullups 50 Double unders
WOD Wednesday November 11th
Larry 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag or plate carry after each round ♀ 75-lb. squat, 50-lb. sandbag / 35 lb plate ♂ 115-lb. squat, 80-lb. sandbag / 45 lb plate U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010,Continue reading “WOD Wednesday November 11th”
WOD Tuesday November 10th
Warm up: Band work / Dumbbell raises Every 2:00 for 6 sets: 4 Push presses + 2 jerks 2. 6 Rounds for time of: 60′ Bear crawl 200 Meter run or row
WOD Monday November 9th
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction Every 90 seconds for 10 sets: 1 Back squat 2. 10 Rounds for time: 6 Overhead squats 3 Muscle ups
Partner WOD Saturday November 7th
In teams of 2 or 3: Complete 40 Wall climbs 80 Wall get overs 40 D ball over bar 80 Devils presses * Reps and sets can be broken up in any order and number to complete the work
CrossFit Havoc 