Warm up: Pushups x 20 / Pullups x 10 Every 2 minutes for 16 minutes: Bench press x 3 + 6 Plyo pushups 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between efforts )
Category Archives: CrossFit
WOD Thursday March 29th
Warm up: Figure 8’s x 50 reps Windmills: 5 x 5 2. 6 Rounds for time of: 24 Double unders 12 Toes to bar 6 Parallette pass throughs
WOD Wednesday March 28th
Warm up: 800 meter run Every minute on the minute for 20 minutes: Odd: 12 Burpees Even: 12 Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy
WOD Tuesday March 27th
Warm up: Jerk technique stuff Every 3 Minutes for 15 Minutes: 3 Push presses + 3 Jerks + The right number of kipping pullups 2. For time: 400 meter run 20 Power snatches or Snatches @ 3/4 body weight
WOD Monday March 26th
Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15 Back Squat: 3 x 3 @ heavier than last week 2. 3 sets of 12 weighted or banded Glute ham raise 3. For time: 500 Meter row 20 Body weight cleans
WOD Friday March 23rd
Warm up: 1000 Meter Row OPEN WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If youContinue reading “WOD Friday March 23rd”
WOD Thursday March 22nd
Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”
WOD Wednesday March 21st
Warm up: 1000 meter row or 5 minute bike For time: 100 Pushups 100 Situps 100 Kettlebell swings 100 Double leg mountian climbers *Every minute stop and do 3 high ass box jumps or 3 Broad jumps This video is the reason I started doing CrossFit. This is the reason CrossFit Havoc exists.
WOD Tuesday March 20th
Warm up: Band stuff Every minute on the minute for 12 minutes: Odds: Single arm dumbbell rows x 6 each side Evens: Strict Press x 1 rep 2. 5 Rounds of: Backwards sled drag x 100′ 12 One leg burpees
WOD Monday march 19th
Warm up: 400 meter run / 15 GHSU / 15 GHR Back squat: 4 x 4 @ heavier than last week 2. For time: 20 Pullups 40 Over head squats @ 85 / 58 20 pullups
CrossFit Havoc 