CrossFit – Page 154 – CrossFit Havoc

WOD Monday August 17th

Warm up: Dynamic mobility / Empty bar work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 50, 40, 30, 20, 10 Pushups Sit ups 20 Calorie row or bike or 200 meter run before each set of pushups

Partner WOD Saturday August 15th

Warm up: 400 meter run / 2 rounds of 12 pushups, 12 sit ups, 12 air squats I go you go for 12 Minutes: Medicine ball push x 100 ft Medicine ball Carry x 100 ft Medicine ball over the shoulder x 5 2. I go you go for 12 minutes: 8 Burpees 20 secondContinue reading “Partner WOD Saturday August 15th”

WOD Tank top Friday August 14th

Warm up: 10 Strict toes to bar, 10 Air Squats, Single leg hip bridge Every Minute on the minute for 12 Minutes: Odds: Deadlift x 1 Evens: Bench press x 3 2. For time: 30 Box jumps 10 Power snatches 30 Box jumps 10 Snatches

WOD Thursday August 13th

Warm up: Leg swings / Butt kickers / Banded good mornings Super set x 4: Parallette Passthroughs x 12 Glute Ham raise x 12 2. As many rounds as possible in 10 Minutes of: 200 Meter row 20 Kettlebell swings 20 Sit ups

WOD Wednesday August 12th

Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups 20 Rounds for time of: 4 Wallballs 3 Burpees 2 Power Cleans ( Heavy ) 1 Muscle up

WOD Tuesday August 11th

Warm up: Shoulder taps / Handstand hold / ring rows Accumulate as many reps as possible in 5 minutes of: Seated strict press @ 60% of your best strict press: 2. Accumulate as many reps as possible in 5 minutes of: Pendlay Row @ 60% of you bodyweight or something like that 3. 3 RoundsContinue reading “WOD Tuesday August 11th”

WOD Monday August 10th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run

Partner WOD Saturday August 8th

I go you go you go for 8 Rounds: 1 Snatch or clean and jerk 100″ Sled drag or 10 Cal assault bike 1 Snatch or clean and jerk *Ascend in weight

WOD Tank top Friday August 7th

Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges Every minute on the minute for 12 minutes: Odds: 2 Deadlifts Evens: Muscle ups 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )

WOD Thursday August 6th

Warm up: 20 Air squats / 1 minute plank Every 3 Minutes for 5 sets: 5 Handstand pushups 1 Minute wall sit 5 Handstand pushups 2. For time: 60 Kettlebell swings 1 minute pullup bar hang 40 Kettlebell jumps 1 minute pullup bar hang 20 Kettlebell jerks ( 10 each side ) 1 minute pullupContinue reading “WOD Thursday August 6th”