CrossFit – Page 177 – CrossFit Havoc

WOD Thursday September 12th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 400 meter run / 10 burpees 1 . Seated strict press: 10, 8, 6, 4, 2 Go up in weight obviously. 2 . “Rocky Balboa” 15 rounds for time of: 15 Double unders 15 Sit ups 15 Double leg mountain climbers

WOD Wednesday September 11th

REGISTRATION CLOSES SEPTEMBER 15TH! “Badger“ Complete three rounds for time of:95 pound Squat clean, 30 reps30 Pull-upsRun 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA

WOD Tuesday September 10th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 500 meter row / 10 pullups 1 . Weighted Pullup: 5,5,3,3,1,1 2 . 2 Rounds for time: 200 foot rack walk @ 2/ 1.5 pood 90 second plank with both hands on the ball of one kettlebell 1 minute goblet wall sit (one bell)

WOD Monday September 8th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 3 Front Squats 2nd Set: 1 Power Snatch (Can be sets across OR increasing weight) 2. For time: 50 Sit upsContinue reading “WOD Monday September 8th”

HERO WOD Saturday September 7th

SEE YOU GUYS AT 9:30 A.M. “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking theContinue reading “HERO WOD Saturday September 7th”

WOD Friday September 6th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 PVC pull throughs, 5 Hang Power Snatch, 5 Heaving Snatch Balance 1 . Every 30 Seconds for 10 Sets: 1 Hang Power Snatch 2 . Every Minute for 10 Minutes: 1 Hang Full Snatch 3 . For Time: 10 Wall Climbs 20 Taters 30 Kneeling Squat Jumps 20 TatersContinue reading “WOD Friday September 6th”

WOD Thursday September 5th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Rounds: 30 Second plank, 10 Push ups 1 . 5 Sets Not for Time: 10, 8, 6, 4, 2 Bench Press *Increase Weight as you go 2 . For Time: 1 Mile Run 5 Rounds: 10 Pull ups 10 Overhead Squats

WOD Wednesday September 4th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Good Mornings, 10 Lunges, 10 Sit ups As many Rounds as possible in 30 Minutes: 2 Rope Climbs 4 Deadlifts 20 Power Wallballs 40 Box Jumps

WOD Tuesday September 3rd

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 50 FT Bear Crawl, 10 Jumping Pull ups 1 . Every 2:30 for 5 Sets: 2 Strict Press + Unbroken Set of Strict/Weighted Pull ups 2 . 3 Rounds For Time: 200 Meter Row 10 Hang Full Cleans 10 Shoulder to Overhead

WOD Monday September 2nd

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 3 Back Squats 2nd Set: 1 Power Clean (Can be sets across OR increasing weight) 2 . As Many Reps as possible in 10 minutes:Continue reading “WOD Monday September 2nd”