CrossFit – Page 162 – CrossFit Havoc

WOD Thursday March 12th

Warm up: 2 minutes on a thing / 3 rounds of: btn snatch grip push press x 6, Hang snatch high pull x 6, High hang power snatch x 6 20 minutes to establish a 3 position power snatch: Above knee, below knee, floor 2. 10 Rounds for time of: 12 Sit ups 8 StrictContinue reading “WOD Thursday March 12th”

WOD Wednesday March 11th

Warm up: 100′ high skip / 100′ back pedal / 100′ side shuffle “Badger” 3 Round For Time 30 Squat Cleans (95/65 lb) 30 Pull-Ups 800 meter Run

WOD Tuesday March 10th

Warm up: lunges / jumping lunges / light banded shoulder work Every 3 minutes for 6 sets: Handstand hold x the right amount of time + The right amount of Kneeling squat jumps ( looking form 90 ish seconds of total work per round ) 2. For time: 20 Hang power cleans 20 Front squatsContinue reading “WOD Tuesday March 10th”

WOD Monday March 9th

Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. Every minute on the minute for 10 minutes: Odds: Dumbbell thrusters x 10 Evens: Pullups x 10 – 20

WOD Friday March 6th

Warm up: 2 Rounds of: 20 kb swings / 10 goblet squats 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift 2. For time: 30 Calorie Row 20 Thrusters @ 135 / 93 10 Burpees over the rower

WOD Thursday March 5th

Warm up: 1. Super set x 4 rounds: Pendlay row x 12 Parallette pass throughs x 12 2. As many rounds as possible in 15 minutes of: 20′ Handstand walk 10 Pistols ( 5 each ) 5 Reverse burpees

WOD Wednesday March 4th

Warm up: 2 min on a thing / empty barbell work / warm up clean and jerk 5 Rounds of: 30 Wallballs 20 Kettlebell snatches *10 each arm 10 Box jumps * Every 90 seconds starting at 0:00 do 1 power clean and jerk

WOD Tuesday March 3rd

Warm up: Plate pump x 20 reps / 1 minute of jump rope Every 2:30 for 6 sets: The right number of strict pullups + the right number of double unders + the right number of kipping pullups or muscle ups ( should take just under under 1:30 ) 2. For time: 25 GHD SitContinue reading “WOD Tuesday March 3rd”

WOD Monday March 2nd

Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 2 Evens: Power snatch x 1 2. 8 Rounds for time of: 6 Overhead squats @ 75 / 53 12 Pushups

Partner WOD Saturday February 29th

In teams of 2 or 3: Take 10 minutes to establish a 3 Rep front squat from the floor (add the weights together) @ the 10 minute mark take 15 Minutes to do as many rounds as possible of: 20 Burpees 40 Sit ups 50 Air squats @ the 25 minute mark take 5 minutesContinue reading “Partner WOD Saturday February 29th”