Warm up: 100′ High skip / 5 tuck jumps x 3 rounds Every Minute on the minute for 16 minutes: 1 Power clean and jerk for the first 8 minutes 1 Power clean for the last 8 minutes 2. For time: 500 Meter row 30 Burpees
Category Archives: CrossFit
WOD Wednesday February 8th
Warm up: 800 meter run Glute ham raise: 10,10,10,10 – Add weight or bands if possible * Run 200 meters between each set 2. Using 1 dumbbell @ about 1/3 body weight 30 rounds for time of: 1 Snatch with your right hand then 1 lunge with each leg 1 Snatch with your left handContinue reading “WOD Wednesday February 8th”
WOD Tuesday February 7th
Warm up: 100′ Karaoke / 5 Burpees x 3 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lbs
Weightlifting February 6th, 8th,10th
Monday: Power Snatch + Snatch : x 4 cycles – start @ heaviest set from last week and build 2. Hover snatch x 1 x 8 start @ 80% of power snatch and build 3. Every minute on the minute for 5 minutes: Kb swings x 20 @ heavier than last week Wednesday: Power cleanContinue reading “Weightlifting February 6th, 8th,10th”
WOD Monday February 6th
Warm up: 2 Rounds: 200 meter run / 10 Kang squats Front squat: 4,4 2. Back Squat: 6,6 3. For time: 20 Push presses 30 Burpees 40 Pullups 50 Lateral barbell jumps
WOD Friday February 3rd
BRO NIGHT! Tonight 6 pm. Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”
WOD Thursday February 2nd
Bro Night is tomorrow. 6pm. Be there. Warm up: 100′ jog / 50′ backwards jog x 4 4 Rounds not for time of: Glute ham sit up x 12 Glute ham raise x 12 2. 4 Rounds for time of: 20 Calorie row 300 Meter run 40 Double unders
WOD Wednesday February 1st
Hey guys, CrossFit Havoc is 8 years old today. Warm up: 800 meter run 8 rounds for time of: 8 Pullups 8 Box jumps 8 Thrusters
WOD Tuesday January 31st
Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 200′ side shuffle, 10 hang muscle cleans x 2 rounds Every 2 minutes for 16 minutes: Hang power clean: doubles for the first four cycles, singles for the second four. 2. Every minute on the minuteContinue reading “WOD Tuesday January 31st”
WOD Monday January 30th
Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Front squat: 6,6 2. Back squat: 8,8 * Go up in weight on each set. That last 8 should be pretty damnContinue reading “WOD Monday January 30th”
CrossFit Havoc 