Warm up # 10 Heaving snatch balance: 1 rep every mintute for 12 minutes 2. For time: 40 Muscle ups or 80 pullups Every 2 minutes do 12 box jumps @ 24 / 20″
Category Archives: CrossFit
WOD Monday August 10th
Warm up #1 Front Squat: 1 rep max 2. For time: Complete 80 handstand pushups Begin the workout with 8 Goblet squats @ 1.5 / 1 pood, every 2 minutes complete another set of 8 goblet squats on your way to 80 handstand pushups.
WOD Friday August 7th
Warm up of your choice Power clean: 1 Rep max 2. 10 Rounds for time of: 2 Power clean and jerks 6 Kneeling squat jumps
WOD Thursday August 6th
Warm up # 6 Front Squat: 1,1,1,1,1,1 @ 90% 2. Every Minute on the minute for 16 Minutes: Odds: Bench press x 4 Evens: Kettlebell swings x 20 Please watch this ultimate display of overconfidence in mental fortitude.
WOD Wednesday August 5th
Warm up #10 For time: 40 Calories on the rower 30 Overhead squats @ 75 / 53 lbs 20 Toes to bar 1000 meter run 20 Toes to bar 30 Overhead squats @ 75 / 53 lbs 40 Calories on the rower
WOD Tuesday August 4th
Yo, you guys killed it Monday on the back squats! Let’s keep the heavy weights moving today! PR WEEK!! Warm up # 3 1. Push Press: 1 rep max! 2. 5 rounds each for time of: 10 Dumbell power snatches (5 each side) @ 50 % of bodyweight 15 pullups Rest 1 minute between efforts Don’tContinue reading “WOD Tuesday August 4th”
WOD Monday July 3rd
Warm up # 1 1. Back Squat: 1 rep max day! 2. 4 Rounds for time of: 40 Double unders 20 Double leg mountain climbers
WOD Friday July 31st
Warm up of your choice 1. Power clean: 1,1,1,1,1,1,1,1 @ 95 – 100% 2. Tabata intervals for these 3 movements: Pullups Air squats Ball slams 20/14 or Keg burpees if you got it in you. Old school
WOD Thursday July 30th
Warm up # 6 1. Front squat: 2,2,2 @ 95% 2. For time: Havoc loop run 30 Thrusters @ 115 / 83
WOD Wednesday July 29th
Warm up # 8 1. Within 8 minutes complete 50 burpees and continue for the remainder of the 8 minutes with Power snatches. The goal is to complete as many Power snatches as possible. (Don’t punk out on the weight) Rest 6 Minutes 2. Within 8 minutes complete 50 dips and continue for the remainderContinue reading “WOD Wednesday July 29th”
CrossFit Havoc 