Warm up: 200 meter run / 30 ball slams 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets) 2. For time: 30 Sit ups 28 Wallballs 26 Double leg mountain climbers 24 Sit ups 22 Wallballs 20 Double leg mountain climbers 18Continue reading “WOD Tuesday June 5th”
Category Archives: CrossFit
WOD Monday June 4th
Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”
WOD Friday June 1st
Warm up: 2 Rounds: 10 Push ups, 10 Ring Rows “Lynne” 5 rounds for max reps of: Body weight / 3/4 body weight bench press Pullups There is NO time limit between sets on this workout. (Last Programmed June 23rd, 2015)
WOD Thursday May 31st
Warm up: 2 Rounds: 45 sec in the bottom of a squat, 30 sec Handstand or Plank Hold 1. Every minute on the minute for 10 minutes: 1 Clean *Increase weight to a heavy single* 2. “Elizabeth” For time: 21, 15, 9 Cleans (NOT power cleans) @ 135 / 93 lbs Ring dips (Last programmed on October 25th,Continue reading “WOD Thursday May 31st”
WOD Wednesday May 30th
Warm up: Get Ready. 20 Rounds for Time: 1 Power Snatch + 1 Hang Power Snatch 10 Double Unders 2 Handstand Push ups @ something hard for you, like strict or kipping deficit 4 Kneeling Squat Jumps *Begin the Workout with 1 Rope Climb. Then, every 3 minutes stop and do 1 Rope Climb*
WOD Tuesday May 29th
Warm up: Clean and Jerk Empty Bar Work 1. Every minute on the minute for 20 Minutes: 1 Power Clean and Jerk 2. As many Rounds as possible in 5 Minutes: Burpee Box Jump Overs
WOD Monday May 28th
There will only be one class today @ 9:00 a.m.! Everyone is invited! “Murph” For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty poundContinue reading “WOD Monday May 28th”
WOD Friday May 25th
Warm up: 500 Meter Row, 2 Rounds: 10 air squats, 10 Ring Rows 1. Every minute on the minute for 12 minutes: 1 Thruster or Overhead Squat *Increase weight as you go up to a heavy single* *If you plan on doing Fran, do thrusters. If you plan on doing Nancy, do OHS* 2. “Fran” For time:Continue reading “WOD Friday May 25th”
WOD Thursday May 24th
Warm up: Get your Clean and Jerks Ready 10 Rounds for Time: 1 Clean and Jerk 2 Wall Climbs 4 Box Jumps 8 Burpees 16 Sit Ups
WOD Wednesday May 23rd
Warm up: Warm up Snatches Every Minute on the minute for 40 minutes: 1st Minute: 2 Power Snatches 2nd Minute: Right # of Double Unders 3rd Minute: Right # of Muscle ups 4th Minute: 100 Meter Run w/ Med Ball
CrossFit Havoc 