Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions 1. Every 2 minutes for 10 sets: 2 Back Squats 2-4 Ring Dips (add weight if needed) 2. As many Rounds as possible in 6 minutes: 3 Pull ups 6 Push ups 9 Air Squats Rest 2 minutes As many Rounds asContinue reading “WOD Friday September 29th”
Category Archives: CrossFit
WOD Thursday September 28th
Warm up: 3 Rounds of: 100 Meter Run, 5 Glute Ham Raise, 5 Empty Bar Power Clean and Jerks 1. Every 90 Sec for 10 sets (15 minutes): 1 Power Clean and Jerk + a set of unbroken Double Unders 2. For Time: 8 Wall Climbs 400 Meter Run 6 Wall Climbs 300 Meter Run 4 WallContinue reading “WOD Thursday September 28th”
WOD Wednesday September 27th
Warm up: 400 Meter Run, 20 Burpees 12 Rounds for Time: 1 Legless Rope Climb 2 Power Snatch 3 Box Jumps 4 Full Snatch 5 Toes to Bar 6 Burpee Broad Jumps
WOD Tuesday September 26th
Warm up: 3 Rounds: 100 Meter Row, 5 Push ups, 5 Broad Jumps 1. Every 90 seconds for 8 sets: (12 minutes) 3 Strict Press 2. For Time: 30 Glute Ham Sit ups 30 Kettlebell High Pulls 60 Sit ups 60 Kettlebell Swings
WOD Monday September 25th
Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Overhead Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. For Time: 40 Hang Power Snatch 40 Overhead Squats *If you put the bar down do 5 Burpees over the bar
WOD Friday September 22nd
Warm up: 2 Rounds: 200 Meter Run, 10 Back Extensions, 5 Empty Bar Overhead Squats 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the neck Jerk + 1 Overhead Squat 2nd minute: 1 Deadlift 2. Increase reps by 1 every round for 10 minutes: Pull up Box Jump
WOD Thursday September 21st
Warm up: 3 Rounds of: 5 Glute Ham Raise, 5 Glute Ham Sit ups, 5 Empty Bar Power Clean and Jerks 1. Every 2 minutes for 8 sets (16 minutes): 2 Power Clean and Jerks + a set of unbroken Double Unders 2. For Time: 300 Meter Run 60 Kettlebell Swings 300 Meter Run
WOD Wednesday September 20th
Warm up: 400 Meter Run, 20 Burpees For Time: 10 Strict Handstand Push ups 10 Hang Power Clean 20 Bar Muscle ups 20 Hang Clean 30 Kipping Handstand Push ups OR Hand Release Push ups 30 Hang Cluster (Hang Clean into Thruster) 30 Kipping Handstand Push ups OR Hand Release Push ups 20 Hang Clean 20Continue reading “WOD Wednesday September 20th”
WOD Tuesday September 19th
Warm up: 3 Rounds: 100 Meter Row, 5 Push ups, 5 Broad Jumps 1. Every 2 minutes for 6 sets: (12 minutes) 5 Strict Press 2. As many Rounds as possible in 14 minutes: 7 Burpees 7 Med ball sit ups 7 Ball Slams
WOD Monday September 18th
Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. 4 Rounds For Time: 5 Front Rack Barbell Lunges per leg (10 total) 10 Toes to Bar 20 Air Squats
CrossFit Havoc 