Warm up # 4 1. Hang snatch: 3,3,2,2,1,1 2. Every 3 minutes for 15 minutes: 200 meter run 20 pushups *Record time of each round Havoc Barbell Club 1. 3-Position Snatch (floor, below knee, above knee) 75% x 4 sets 2. Snatch Pulls – @ 95% (of snatch) x 3,3,3 100% x 2,2,2 3. DropContinue reading “WOD Thursday November 13th”
Category Archives: CrossFit
WOD Wednesday November 12th
Warm up # 5 1. Every 2 minutes for 12 Minutes: Clean and Jerk x 2 (both reps should be done within 30 seconds) 2. “Randazzle” 35′ Handstand walk 5 Muscle ups 35 Power Wallballs (no squat) 4 Muscle ups 35 Deadlifts @ 155 / 108 3 Muscle ups 35 Glute ham sit ups 2Continue reading “WOD Wednesday November 12th”
WOD Tuesday November 11th
Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Tuesday November 11th”
WOD Monday November 10th
Warm up #1 1. Overhead squat: 4, 4, 4, 4 2. Heavy Running Grace 10 Rounds for time of: 3 Clean and jerk @ 155 / 108 (power clean, squat clean, power jerk, split jerk, push press, press, all acceptable) 100 Meter run
WOD Friday November 7th
Warm up: 2 rounds: 20 walking lunges, 10 good mornings 1. Deadlift: 5, 5, 5 2. For time : 20,15,10,5 of: Pullups Power Snatch @ 75 / 53 Lateral Barbell jumps (double count)
WOD Thursday November 6th
Warm up # 6 1. Power clean: 3,3,3,2,2,2 ( Please no touch and go) 2. For time: 50 Sit ups Run the Havoc loop 50 Kettlebell swings @ 1.5 / 1 pood Havoc Barbell Club: 1. High hang power snatch: 3,3,3 @ 70 – 75% 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Thursday November 6th”
WOD Wednesday November 5th
Warm up: #3 1. Weighted pull up: 3, 3, 3, 3, 3 2. 3 Rounds for time of: 25 Double unders 5 Wall climbs 25 Double unders 5 Rope climbs
WOD Tuesday November 4th
Warm up # 2 1. Bench Press 1 rep max 2. 3 rounds for time: 115 lb Push press x 15 Toes to bar x 15 Havoc Barbell club: 1. High hang power clean: 3 x 3 @ 70 % – 75% of clean max 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Tuesday November 4th”
WOD Monday November 3rd
Reminder: Class times have changed in the afternoon to 4:00, 5:00, 6:00, 7:00 Rent is Due Thanks! 1. Overhead Squat: 5, 5, 5 2. For Time: Walk 800 meters holding barbell @ 135 / 93 Every 100 meters do 10 back squats If you drop the barbell to the ground you must to 10 burpeesContinue reading “WOD Monday November 3rd”
WOD Friday October 31st
Yo, no class at 6:30 tonight. Happy Halloween. Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @Continue reading “WOD Friday October 31st”
CrossFit Havoc 