Warm up: 2 minutes of running / biking etc / kang squats / hip bridge Squat 1 set of 50 2. 4 Rounds for time of: 6 Power cleans 12 Burpees 18 Switch steps 24 Sit ups
Category Archives: CrossFit
WOD Friday April 17th
Warm up: X walk / Good mornings Deadlift 3 x 12 2. 8 Rounds for time: 6 Kneeling squat jumps 6 Push presses
WOD Thursday April 16th
Warm up: Single leg RDL’s / Butt kickers / Spidermans Row: 4 x12 2. 5 Rounds for time : 5 Wall climbs 15 Kettlebell jumps
WOD Wednesday April 15th
Warm up: 12 Single leg RDL’s / 12 Spidermans For time: 100 Burpees 100 Lunges *Begin every 2 minutes starting at 0:00 with a heavy thing
WOD Tuesday April 14th
Warm up: Shoulder taps / lateral raises 1. Tabata presses 2. Reverse tabata presses 3. 10 Rounds for time: 10 Air squats 8 Pushups
WOD Monday April 13th
Warm up: 400 meter run / Good mornings / Hip Bridges 3 x 15 Bulgarian Split squats or Pistols. Make these hard. 2. 2 Rounds for time: 800 Meter run 25 Hang power cleans
WOD Friday April 10th
Warm up: X walk / Hip bridge Deadlift or RDL : 3 x 15 2. For time: 50 Thrusters 25 Overhead squats
WOD Thursday April 9th
Warm up: 400 meter run / 10 Inchworms / 10 Toy soldiers Max sit ups in 6 minutes *Begin every minute with one or two wollymockers 2. Max Handstand pushups in 6 minutes * Begin every minute with 12 jumping lunges 3. Max step ups in 6 minutes *Begin every minute with 10 – 20Continue reading “WOD Thursday April 9th”
WOD Wednesday April 8th
Warm up: For time: 10 to 1 or something else Your choice of barbell or other weighted implement movement 100 meter run / row / bike The goal is to be in the 20 -25 minute time domain for this. If you have access to a barbell and weights, try and go up in weightContinue reading “WOD Wednesday April 8th”
WOD Tuesday April 7th
Every minute on the minute for 12 minutes: 30 second plank 10 Sumo deadlift high pulls 2. Every 2 minutes for 18 minutes: 3 Power cleans 3 Broad jumps 3 Power cleans
CrossFit Havoc 