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
Category Archives: CrossFit
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
WOD Thursday June 11th
Warm up: Jerk drills with empty bar 1. Split Jerk: 3, 3, 3, 2, 2, 2, 1, 1, 1 2. 8 minute AMRAP: 10 Wallballs 10 Double Legged Mountain Climbers
WOD Wednesday June 10th
Warm up # 11 1. Deadlift: 2 reps every 2 minutes for 16 minutes 2. 2 Rounds for time of: 20 Handstand pushups 20 Power cleans @ 185
WOD Tuesday June 9th
Warm up # 7 1. Weighted pushup: 10,10,10,10 2. For time: Havoc loop run 30 Burpees Havoc loop run 30 Burpees
WOD Monday June 8th
Warm up # 1 1. Back squat find current 1 rep max. 2. For time: 4 rounds of 4 Thrusters @ 135 / 93 4 Pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Chest to bar pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Bar muscle ups Just inContinue reading “WOD Monday June 8th”
WOD Friday June 5th
Warm up of your choice 1. Weighted pullup: 1,1,1,3,3,3,5,5,5 2. 3 Rounds for time of: 3/4 / 2/3 Body weight bench press x 15 300 meter row
WOD Thursday June 4th
Warm up #9 1. 20 Minutes to Find Max Havocomplex Clean 2. 10 Minute AMRAP: 5 Thrusters 10 Box Jumps 15 Double Unders
WOD Wednesday June 3rd
Warm up # 11 For time: 30 Handstand pushups 600 Meter run 30 Deadlifts @ 275 / 183 400 Meter run 30 Pullups 200 Meter run 30 Glute ham sit ups
WOD Tuesday June 2nd
Warm up # 4 1. Bench Press: 5,5,5,5,5 2. 4 Rounds each for time of: 50′ Backwards sled drag (heavy) 30 Kettlebell snatches (15 each side) 50′ Backwards sled drag (still heavy) Rest as needed between sets.
CrossFit Havoc 