CrossFit – Page 170 – CrossFit Havoc

WOD Monday January 13th

Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 1 2. Every 2 minutes for 5 sets: Anderson Back squats x 1 3. 10 Rounds for time: 3 Burpees 6 Kettlebell jumps 70 / 53Continue reading “WOD Monday January 13th”

Partner WOD Saturday January 11th

Warm up: Group warm up In teams of 2 or 3: For time – Complete the following tasks in any order: 500 meters of sandbag carry 400 ft Medicine ball push: 70 / 100 300 Lateral bench jumps 200 Walking lunges holding a Medicine ball @ 20 lbs 100 reps of plate ground to overheadContinue reading “Partner WOD Saturday January 11th”

WOD Friday January 10th

Warm up: 20 Walking lunges / 12 Seated good mornings / Xwalk x 10 steps in each direction Deadlift: 10, 8, 6, 4, 2 2. 2 Rounds for time: 400 Meter run 40 Double unders 400 Meter run 40 Kettlbell figure 8’s

WOD Thursday January 9th

Warm up: 1000 meter row. 1000 on the dot gets a free Fitaid! (coach has to verify) Every 2 minutes for 12 minutes: 5 Thrusters / 10 Box jumps / 5 Thrusters (Adjust the reps to fit a 1 to 1 work rest ratio) 2. For time: 500 meter row 20 Burpees over the rowerContinue reading “WOD Thursday January 9th”

WOD Wednesday January 8th

Warm up: 400 meter jog / 30 jumping jacks “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 squats

WOD Tuesday January 7th

Warm up: 3 rounds: 6 Hang muscle snatch / 4 Heaving snatch balance / 2 snatch balance 30 minutes to snatch: Work up to a max for the day 2. 500 meter row max effort See if you can beat a 12 year old girl today.

WOD Monday January 6th

Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 2 2. Every 2 minutes for 5 sets: Anderson Back squats x 2 3. For time: 15 Wollymockers 15 “Squat” clean and jerks (heavy enough forContinue reading “WOD Monday January 6th”

Partner WOD Saturday January 4th

Saturdays are now Partner workout days! Bring a friend and have some fun! Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )

WOD Friday January 3rd

Warm up: 500 meter row / 15 Bicep curls with Band / 15 Back extensions Every 3 minutes for 3 sets: Max reps strict pullups 2. For time: 60 Wallballs 20 Burpee box jump overs 60 Wallballs

WOD Thursday January 2nd

Warm up: Bench dips x 10 / Banded tricep push downs x 10 / Banded rig rows x 10 Bench Press: 8 x 2 reps 2. For time: 100 Kettlebell swings ( Don’t wimp out on the weight ) *Every time you put the bell down do 10 Pushups on the kettlebell 100 Empty barbellContinue reading “WOD Thursday January 2nd”