CrossFit – Page 323 – CrossFit Havoc

WOD Monday April 28th

Warm up # 1 1. Back squat : 5,5,5,5,5 2. 40, 30, 20, 10 reps for time of: Pushups Box jumps @ 20″

Warm up of your choice For time: 1 Rope climb – If you can go legless… do it. 10 Power clean and jerks @ Heavy 1 Rope climb 9 Taters @ 1.5 / 1 pood 1 Rope climb 8 Ring hand-stand pushups 1 Rope climb 7 Pistols for each leg 1 Rope climb 6 BarContinue reading “WOD Friday April 25th”

WOD Thursday April 24th

Warm up : 800 meter run 1. 10 minutes of something you suck at. 2. 3 rounds for time of: 30 wallballs – Every time you drop the medicine ball do 5 pushups. 200 meter run

WOD Wednesday April 23rd

Warm up # 4 For time: 15 Deadlifts @ 275 lbs 30 Burpees 10 Glute ham sit ups 20 Burpees 20 Glute ham sit ups 10 Burpees 30 Glute ham sit ups 15 Deadlifts @ 275 lbs

WOD Tuesday April 22nd

Warm up # 5 1. Snatch balance or Heaving snatch balance: 3,3,3,3,3 2. As many rounds and reps as possible in 10 minutes of: 800 meter run 115 Hang squat snatch x 20 Bar muscle ups x 30

WOD Monday April 21st

Warm up # 1 1. Front Squat 5,5,5,5,5 2. “Strict Fran” 21,15,9, reps for time of: 95 lb front squat 95 lb strict press Real pullups Genie squat or not, 320 has got to be the heaviest front squat I have ever seen. Unbelievable.

WOD Friday April 18th

Warm up : 1000 meter row 1. Glute ham raise: 10,10,10,10 – Add weight or bands if possible 2. Using 1 dumbell @ about 1/3 body weight 30 rounds for time of: 1 snatch with your right hand then 1 lunge with each leg 1 snatch with your left hand then 1 lunge with each legContinue reading “WOD Friday April 18th”

WOD Thursday April 17th

Warm up: 10 burpees / 400 meter run / 10 burpees So,so sorry… As many rounds and reps as possible in 25 minutes of: 5 Wall climbs 10 Clean and jerks @ 135 / 93 ( power cleans okay) 15 Muscle ups 20 Parallette handstand pushups (kipping = scaling) 25 Kneeling squat jumps 30 CleansContinue reading “WOD Thursday April 17th”

WOD Wednesday April 16th

Warm up # 1 1. Deadlift : 2 reps every minute on the minute for 10 minutes 2. 4 Rounds for time of: 12 Push press @ 115 12 Toes to bar

WOD Tuesday April 15th

Warm up # 4 1. Bench Press: 10,10,10 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 40 Double unders 50 Calorie row