CrossFit – Page 146 – CrossFit Havoc

WOD Wednesday October 28th

Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges

WOD Tuesday October 27th

Warm up: 100 foot bear crawl / 100 foot crab walk 6 sets of: 2 Strict press + 2 Push press 2. For time: 60 Wallballs 60 Kettlebell snatches 60 Kettlebell jumps

WOD Monday October 26th

Warm up: 10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats Every minute on the minute for 10 minutes: 1 Back squat @ heavier than last week. 2. 3 Rounds for time: 5 Clusters 15 Toes to bar

Partner WOD Saturday October 24th

I go you go for 30 minutes: 100 Meter run 100 Foot D ball push

WOD Friday October 23rd

Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 tuck jumps Deadlift: 2 x 2 2. For time: 5 Snatches 25 Box jump overs 4 Snatches 20 Box jump overs 3 Snatches 15 Box jump overs 2 Snatches 10 Box jump overs 1 Snatch 5 Box jumpContinue reading “WOD Friday October 23rd”

WOD Thursday October 22nd

Warm up: 50 kettlebell figure 8’s Weighted dips: 10,10, 5, 5 2. 8 Rounds for time of: 30 Second handstand hold 6 Reverse burpees

WOD Wednesday October 21st

Warm up: 500 meter row / 20 pushups / 20 sit ups Every minute in the minute for 10 minutes: 6 Thrusters + 6 Pullups ( that’s 60 of each) Directly into as many rounds as possible in 10 minutes of: 20 / 15 Calorie row 20 Wallballs Directly into 10 rounds for time: 1Continue reading “WOD Wednesday October 21st”

WOD Tuesday October 20th

Warm up: Band work / plate press / pushups Seated Dumbbell strict press: 4 x 8 2. For time: 30 Dumbbell snatches 50 Double unders 20 Dumbbell snatches 50 Double unders 10 Dumbbell snatches 50 Double unders

WOD Monday October 19th

Warm up: 2 Rounds: 20 jumping jacks / 15 Banded good mornings / 10 Glute ham sit ups Every 45 seconds for 10 sets: 1 Back squat @ 80% – 85% ( focus on speed) 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5 / 1 pood ( AmericanContinue reading “WOD Monday October 19th”

Partner WOD Saturday October 17th

EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes theContinue reading “Partner WOD Saturday October 17th”