CrossFit – Page 153 – CrossFit Havoc

WOD Wednesday July 1st

Warm up: Band work / Empty barbell work For time: 12 Rounds of: 1 Clean and jerk ( Ascend in weight ) 2 Muscle ups Directly into 6 Rounds of: 1 Clean (Ascend in Weights ) 10 Handstand pushups

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 50 Double unders 10 Overhead Squats 40 Wallballs 8 Hang Snatches 30 Double unders 6Continue reading “WOD Tuesday June 30th”

WOD Monday June 29th

Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 5 x 2 @ 90% 2 . For Time: 80 Sit ups 80 Calorie Row 80 Mountain Climbers (Double Count)

Partner WOD Saturday June 27th

I go you go for 6 rounds: 100′ Sled drag 6 Dumbell thrusters then 6 rounds of: 30 / 20 / 10′ Shuttle sprint 6 Devils Presses

WOD Friday June 26th

Warm up: 400 meter run / empty barbell work Power clean: 8 x 1 @ 90% 2. For time: 20 Bar facing burpees 20 Power cleans 20 Calories on a thing

WOD Thursday June 25th

Warm up: 2 minutes on a thing / X walk / Banded good mornings Front squat: 3 x 4 @ 85% 2. Tabata intervals for these 4 movements Score is lowest round per movement 1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of eachContinue reading “WOD Thursday June 25th”

WOD Wednesday June 24th

Warm up: Stretch your calves / Warm up you deadlifts 12 Rounds for time: 1 Rope climb 200 meter run 1 Heavy ass deadlift 20 Double unders

WOD Tuesday June 23rd

Warm up: Plate ground to overhead x 15 / push ups x 20 Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 45 lb weighted pullup x max reps Rest 3 minutes 35 lb weighted pullups x max reps Rest 3 minutes 25 lb weighted pullupsContinue reading “WOD Tuesday June 23rd”

WOD Monday June 22nd

Warm up: 2 minutes on a thing / Kang squats / GHD Sit ups Back squat: 5 x 3 @ 85% 2. For time: 50 Calories 40 Burpees 30 Front squats 135 / 93 20 Pullups 10 Thrusters 155 / 103

Partner WOD Saturday June 20th

In teams of 2 or 3: Complete: 100 Thrusters 95 / 63 100 Burpees 100 Overhead squats 100 Burpees