Warm up of your choice 1. Deadlift: 4,4,4,4 – go up 3 – 5% from last week 2. Turkish get ups – 20 minutes to find 1 rep max 3. 500 meter row max This is the greatest pound for pound deadlift of all time: 5.15 x bodyweight!!
Category Archives: CrossFit
WOD Thursday November 13th
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”
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”
CrossFit Havoc 