Big event coming up in November! Check it out here Warm up: Get ready to Snatch For time: 10 Rounds of: 1 Power snatch 6 Burpees over the bar 10 Rounds of: 1 Muscle up 6 Wallballs 10 Rounds of: 1 Snatch 6 Toes to bar
Category Archives: CrossFit
WOD Tuesday October 13th
Big event coming up in November! Check it out here Warm up: Plate press x 15 / Multi directional band work Seated strict press: 5 x 3 reps 2. For time: 40 Box jumps @ 24 / 20″ 30 Pullups 20 Ground to overhead @ 155 / 103 10 Handstand pushups
WOD Monday October 12th
Big event coming up in November! Check it out here Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL Back squat: Work up to a kinda heavy single. 2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously youContinue reading “WOD Monday October 12th”
Partner WOD Saturday October 11th
I go you go for 10 Rounds: Rounds 1 – 5 15 Calorie Bike 15 Pushups Rounds 6 – 10 200 Meter run 20 Kettlebell swings
WOD Friday October 9th
Warm up: X walk / Single leg rdl / single leg hip bridge Deadlift: 4 x 4 2. For time: 12 Burpees 6 Power clean and jerks 12 Burpees 4 Power clean and jerks 12 Burpees 2 Power clean and jerks
WOD Thursday October 8th
Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers Every 3 minutes for 4 sets: 200 meter run 2. 8 Rounds for time: 6 Strict press 6 Front rack lunges ( 3 each side ) 12 Sit ups
WOD Wednesday October 7th
Warm up: Dynamic mobility For time: 50 Burpees 5 Rope climbs 400 Meter run 4 Rope climbs 30 Dumbbell box step overs 3 Rope climbs 20 Dumbbell Thrusters 2 Rope climbs 100 Double unders 1 Rope climb *Wear something to protect your shins!!!
WOD Tuesday October 6th
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row
WOD Monday October 5th
Warm up: 2 minutes on a thing / 15 Kang squats / 15 GH Raises Let’s see how much you can front squat 2. For time: 30 Handstand pushups 30 GHD Sit ups 30 Front squats @ 115 / 83
Partner WOD Saturday October 3rd
Your choice: Partner: Heavy Grace + 50 Bar facing burpees + Grace 2. Partner: 50 Bar facing burpees + Grace + 50 Bar facing burpees
CrossFit Havoc 