Warm up #8 1. Every minute on the minute for 15 minutes: 1 Hang Snatch 2. 3 Rounds For Time: 3 Rope Climbs 6 Hang Power Snatch @ 105 lbs / 73 lbs 9 Burpees with Lateral Bar Jump
Category Archives: CrossFit
WOD Wednesday June 24th
Warm up # 7 1. Max effort 800 meter run 2. 6 Rounds for time of: 100′ bear crawl 15 Wallballs
WOD Tuesday June 23th
Warm up # 10 “Lynne” 5 rounds for max reps of: Body weight / 3/4 body weight bench press Pullups There is NO time limit between sets on this workout.
WOD Monday June 22nd
Warm up # 1 1. Every minute on the minute for 12 minutes: 2 Back squats @ 75 % of 1 rep max 2. For time: Row 1000 m 1.5 pood swing x 100 Sit ups x 100
WOD Friday June 19th
Warm up of your choice Every 2 minutes for 24 minutes: 5 Thrusters @ 95 / 63 4 Bar facing burpees 3 Thrusters @ 95 / 63 2 Bar facing burpees 1 Thruster @ 95 / 63 Try and treat each round as an individual effort. Each of the 12 rounds should be a sprint.Continue reading “WOD Friday June 19th”
WOD Thursday June 18th
Warm up # 4 For time: 300 meter run 30 Pistols 30 Toes to bar 300 meter run 30 Wallballs 30 Weighted sit ups holding med ball 300 meter run 30 Calorie row 30 Renegade rows 300 meter run
WOD Wednesday June 17th
Warm up: Good morning x 10 Swiming frog x 20 Banded ankle lateral steps x 20 left and 20 right Good morning x 10 6 Rounds for time of: 4 Deadlifts @ Heavy 6 Ring handstand pushups or 8 handstand pushups or 10 kipping handstand pushups
WOD Tuesday June 16th
Warm up # 3 1. Push press: 3,3,3,2,2,2,1,1,1 2. For time: 80 Double unders 40 Mountain climbers (double count) 40 Shoulder to over head @ 115 / 83 40 Glute ham sit ups 40 Pullups 80 Double unders
WOD Monday June 15th
Warm up # 6 1. 25 minutes to establish a 1 rep max front squat 2. 8 Rounds for time of: 2 Cleans @ heavy 4 Box jumps @ high
WOD Friday June 12th
Warm up of your choice 1. Two hands anyhow: do it 2. Windmills: 5,5,5 3. 500 meter row: max effort
CrossFit Havoc 