CrossFit – Page 248 – CrossFit Havoc

WOD Thursday March 2nd

Warm up: 20 Pushups / 20 air squats / 20 sit ups Push press: 3,3,3,3,3 2. For time: 20 Power cleans 10 Burpees @ the 5 minute mark: 10 Power cleans @ heavier 20 Burpees

Warm up: 3 Rounds of: 100′ high skip / 100′ karaoke / 100′ side shuffle For time: 12 Wall climbs 400 Meter run 8 Wall climbs 300 Meter run 4 Wall climbs 200 Meter run Rest 5 minutes 3 Rounds of: 10 Vertical jumps @ 20 / 14″ (20 / 14″ target above max reach)Continue reading “WOD Wednesday March 1st”

WOD Tuesday February 28th

Warm up: 500 meter row / 10 Burpees Every 90 seconds for 8 sets: Glute ham sit ups x the right number + 1 Heavy snatch 2. 4 Rounds for time: 5 Snatches @ 115 / 83 15 Calorie Row

WOD Monday February 27th

Warm up: 2 rounds of: Seated good mornings x 12 / jumping air squat x 8 Front squat: 30 minutes to establish a 1 rep max 2. Fran: 21, 15, 9 reps for time of: Thrusters @ 95 / 63 lbs Pullups or Mega fran 12, 9, 6 reps for time of: 155 / 108Continue reading “WOD Monday February 27th”

WOD Friday February 23rd

Warm up: 50 Burpees… Ha. Workout 17.1 For time: (Time cap: 20 minutes) 10 Dumbbell snatches 15 Burpee box jump-overs 20 Dumbbell snatches 15 Burpee box jump-overs 30 Dumbbell snatches 15 Burpee box jump-overs 40 Dumbbell snatches 15 Burpee box jump-overs 50 Dumbbell snatches 15 Burpee box jump-overs RX: Men use 50-lb. dumbbell and 24-in.Continue reading “WOD Friday February 23rd”

WOD Thursday February 23rd

TONIGHT! Open Workout 17.1 Open Announcement! @ 8PM. Come hang out and watch with us! Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 1 2nd: Handstand pushup x 6 or 1 more than last week 3rd: ToesContinue reading “WOD Thursday February 23rd”

WOD Wednesday February 22nd

Warm up: 2 rounds of 10 pushups / 10 sit ups / 10 air squats Push press: 4,4,4,4 2. 3 Rounds for time of: 6 Heavy ass power clean and jerks 6 Muscle ups 300 meter run

WOD Tuesday February 21st

Warm up: 800 Meter Row For time: 10 Burpees 20 Glute ham sit ups 9 Burpees 20 Wallballs 8 Burpees 20 Kettlebell snatches @ 1.5 / 1 pood (10 each side) 7 Burpees 20 Back extensions 6 Burpees 20 Dips 5 Burpees 20 Sumo deadlift high pulls @ 1.5 / 1 pood 4 Burpees 20Continue reading “WOD Tuesday February 21st”

WOD Monday February 20th

Warm up: 2 rounds of: 1 minute of jumping jacks / 10 glute ham raise / 10 sit ups Front Squat: 1,1,1 2. Back Squat: 2,2 3. Every minute on the minute for 8 Minutes: Odd: 15 Thrusters @ 95 / 63 Even: 15 Pullups ( adjust reps to appropriate number) (not too appropriate though)

WOD Friday February 17th

Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 2 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 17th”