CrossFit – Page 314 – CrossFit Havoc

Warm up # 2 1. Thruster: 5,5,5 2. 10,8,6,4,2 reps for time of: 275lb Deadlift 1 leg 20″ box jumps (reps are 10,8,6,4,2 per leg)

WOD Tuesday September 2nd

Rent is due. Thanks! Warm up: 15 Burpees / 20 Mountain climbers 1. Bench Press: Find 1 rep max / then use 70% of max x max reps in one set 2. Every minute on the minute for 16 Minutes: Odds – Turkish get up left Evens – Turkish get up right I have postedContinue reading “WOD Tuesday September 2nd”

WOD Monday September 1st

Today is the 1st. Rent is due. Thanks! 1. Every minute on the minute for 5 minutes: Back squat x 2 reps Rest 1 minute add some weight Every minute on the minute for 5 minutes: Back squat x 1 rep 2. “DT” 5 Rounds for time of: 12 Deadlifts @ 155 / 108 9Continue reading “WOD Monday September 1st”

WOD Friday August 29th

Warm up of your choice 1. Sotts Press: 5,5,3,3,1,1 2. For time: 20 Glute ham sit ups 20 Back squats @ 135 / 93 20 Strict press @ 135 / 93 20 Back squats @ 135 / 93 20 Glute ham sit ups

WOD Thursday August 28th

Warm up # 5 1. Every 30 seconds for 5 minutes: Hang power snatch x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power snatch x 1 2. As many rounds as possible in 8 minutes of: Ring Handstand pushups x 10 315 lb Deadlift x 12

WOD Wednesday August 27th

Warm up # 3 “Cry me a river” For time: 25 Wallballs 50 Burpee pullups 25 Wallballs 50 Burpees 25 Wallballs 50 Pullups 25 Wallballs

WOD Tuesday August 26th

Warm up # 6 1. Every 30 seconds for 5 minutes: Hang power clean x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power clean x 1 2. 6 Rounds for time of: 12 Alternating one arm kettlebell swings @ 1.5 / 1 pood 18 Double unders

WOD Monday August 25th

Warm up # 1 1. Overhead squat: 5,5,5 2. For time: 135/ 93 lb Thruster x 12 Muscle ups x 10 135/ 93 lb Push press x 10 Muscle ups x 8 135/ 93 lb Front squat x 8 Muscle ups x 6 135/ 93 lb Thruster x 6 Muscle ups x 4 135/ 93 lb Push press x4 Muscle ups xContinue reading “WOD Monday August 25th”

WOD Thursday August 21st

Warm up # 4 For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Deadlift x 2 Minutes:2,5,8,11,14,17,20,23,26,29 – Handstand Pushup x 6 Minutes:3,6,9,12,15,18,21,24,27,30 – Box jumps x 12

WOD Wednesday August 20th

Warm up: 50′ bear crawl / 50′ crab walk x 2 rounds 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