CrossFit – Page 277 – CrossFit Havoc

WOD Monday February 1st

Warm up: 500 meter row / 40 Kb swings / 30 Air squats / 20 Kb swings / 10 Air squats Front Squat: Find 1 rep max 2. In honor of our 7 year anniversary as an official CrossFit Affiliate we will be doing your favorite workout today. Day one.

WOD Friday January 29th

Warm up: 400 meter run Ab plank / Butt plank x 1 minute each Back squat: 2,2,2 @ 95% 2. Bring Sally up. 3. As many reps as possible in 3 minutes of: 1 Burpee 15′ sprint 1 Burpee Rest 1 minute As many rounds as possible in 3 minutes of: 6 Pullups 6 RingContinue reading “WOD Friday January 29th”

WOD Thursday January 28th

Warm up: High skips x 100 feet Glute ham raise x 10 Toes to bar x 10 Glute ham raise x 10 Toes to bar x 10 High skips x 100 feet Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier thanContinue reading “WOD Thursday January 28th”

WOD Wednesday January 27th

Warm up: Group snatch progressions Every minute on the minute for 30 minutes: Minute 1: Hang snatch x 1 Minute 2: Glute ham sit ups or bench sit ups x 10 Minute 3: Seated box jumps x 5 Take a couple minutes out of your busy day and watch one of the most technical weightliftersContinue reading “WOD Wednesday January 27th”

WOD Tuesday January 26th

Warm up: 40′ Shuttle jog x 5 / 10 Burpees / 40′ shuttle run x 5 / 10 tuck jumps Max Distance broad jump or box jump: 12 Minutes to establish a max on one or both 2. For time: 50 Burpees 100 Kettlebell swings 50 Kettlebell jerks (25 per side)

WOD Monday January 25th

Warm up: 600 meter row, 10 Kang Squat, 10 Toes to bar Front Squat: 2, 2, 2 @ 95% 2. For Time: 12, 9, 6, 3 Handstand push ups Hang Clean Ab Wheel Roll Outs

WOD Friday January 22nd

Warm up: Row 500 meters, 10 Good mornings, 30 sec bottom of squat hold, 10 back extensions, 30 sec bottom of squat hold Back Squat: 3,3,3 @ 90% 2. Three sets of Max reps: Kipping pull ups Rest three minutes between each set 3. For Time: 100 Air squats 50 Kneeling Squat jumps Every minute on theContinue reading “WOD Friday January 22nd”

WOD Thursday January 21st

Warm up: Run 600 meters, 10 Pendlay Rows, 30 Sec Handstand Hold, 10 Glute Ham Raise, 30 Sec Handstand Hold Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ 80-85% 2nd minute: 5 Deadlifts @ 70-75% 2. Max reps in 3 minutes: ThrustersContinue reading “WOD Thursday January 21st”

WOD Wednesday January 20th

Warm up: 800 Meter Row For Time: 50 Power Wallballs 5 Rope Climbs 40 Box Jumps 4 Combo- 1 Muscle up + 2 Ring Dips 30 Power Snatches 3 Rope Climbs 20 Burpee box Jump 2 Combo- 1 Muscle up + 2 Ring Dips 10 Snatches 1 Rope Climb

WOD Tuesday January 19th

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm. Since we are starting mid-month the cost is $20.00 for current Unlimited Members and $40 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 500 Meter Row, 30 Sec PlankContinue reading “WOD Tuesday January 19th”