CrossFit – Page 321 – CrossFit Havoc

Warm up: Sure “Murph” For time: 1 Mile run 100 Pullups 200 Pushups 300 Air squats 1 Mile run Partition the middle stuff as needed. Suck it up on the runs. http://navyseals.com/ns-overview/notable-seals/michael-p-murphy/

WOD Friday May 23rd

Warm up of your choice 1. Sotts press: 5,5,5,3,3,3 2. As many rounds as possible in 15 minutes of: 3 Muscle ups 6 Hang squat snatches @ 85lbs 9 Box jumps @ 30″

WOD Thursday May 22nd

Warm up # 6 1. Hang squat clean: 3,3,3,3,3 2. For time: 5 Hang clusters @ 115 50 Double unders 5 Hang clusters @ 115 40 Double unders 5 Hang clusters @ 115 30 Double unders 5 Hang clusters @ 115 20 Double unders 5 Hang clusters @ 115 10 Double unders

WOD Wednesday May 21st

Warm up # 3 Choose your poison “Mary” As many rounds as possible in 20 minutes of: 5 Handstand pushups 10 Pistols 15 Pullups or “Diane” 21,15,9 reps for time of: 225 lb Deadlift Handstand pushups

WOD Tuesday May 20th

Warm up # 2 1. Weighted pullups x max reps @ 53 lbs Rest 3 minutes, 44 lbs rest 3 minutes, 35 lbs rest 3 minutes, 26 lbs rest 3 minutes, no lbs 2. For time: 50 Box jumps @ 24″ / 20″ 40 Kettlebell snatches @ 1.5 / 1 pood 30 Box jumps @Continue reading “WOD Tuesday May 20th”

WOD Monday May 19th

Warm up # 1 1. Front Squat: 1 rep max 2. 3 rounds for time of: 300 meter run 20 Hand release clapping pushups 10 Front Squats @ 155 / 103 lbs

WOD Friday May 16th

Warm up : Do it 8 Rounds for time of: 10 Wall balls 20 sit ups

WOD Thursday May 15th

Warm up: Kettlebell figure 8’s x 50 For time: Bar muscle ups x 10 135 lb Strict press x 15 Strict Pullups x 20 Handstand pushups x 25 (I dare you to kip) 135 lb Thrusters x 30 Burpees x 35 Kipping pullups x 40

WOD Wednesday May 14th

Warm up # 5 1. Power snatch: Singles 2. For time: 155 lb Power snatch x 2 155 lb Overhead squat x 4 135 lb Power snatch x 4 135 lb Overhead squat x 6 115 lb Power snatch x 6 115 lb Overhead squat x 8 95 lb Power snatch x 8 95 lb Overhead squat x 10

WOD Tuesday May 13th

Warm up: Swimming frog x 20 / Bench sit ups x 20 / Hand planted lateral bench jumps x 20 1. Deadlift: 3, 3, 3, 3, 3 2. For Time: Run 800 meters 8 Clean & Jerk @ bodyweight 80 Double unders 8 Clean & Jerk @ bodyweight Run 800 meters