CrossFit – Page 329 – CrossFit Havoc

WOD Wednesday February 5th

Warm up # 3 1. Bench press: 2 reps every minute on the minute for 10 minutes 2. 3 Rounds for time of: 250 meter row 15 box jumps @ 24″/ 20″ 5 Hang snatches (yes you have to squat) @ 115 lbs

WOD Tuesday February 4th

Rent is Due. Thanks! Warm up # 2 For time: 800 meter run 20 muscle ups 400 meter run 10 Power Clean and jerks @ body weight 400 meter run 20 Muscle ups 800 meter run

Beginning of the month. Rent is due. Thanks! Warm up # 1 1. 30 seconds on / 30 seconds off for 8 minutes of Wallballs * keep track of your reps on every round 2. Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minuteContinue reading “WOD Monday Febraury 3rd”

WOD Friday January 31st

Warm up : row 1000 meters 1. 45 lb weighted pullup x max reps Rest 3 minutes 35 lb weighted pullups x max reps Rest 3 minutes 25 lb weighted pullups x max reps Rest 3 minutes 35 lb weighted pullups x max reps Rest 3 minutes 15 lb weighted pullups x max reps RestContinue reading “WOD Friday January 31st”

WOD Thursday January 30th

Warm up # 6 1. Clean and jerk: 1 rep every 90 seconds for 12 minutes 2. For time: 400 meter run 30 shoulder to overhead @ 115 lbs 30 Glute ham sit ups 30 shoulder to overhead @ 115 lbs 400 meter run

WOD Wednesday January 29th

Yo. You guys should be rolling out your legs from Monday. Odds are you are going to be feeling them today. Warm up # “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)Continue reading “WOD Wednesday January 29th”

WOD Tuesday January 28th

Warm up # 3 1. Dumbell bench Press: 5,5,5,5,5 2. 5 Rounds for time of: 30 double unders 15 Hand release pushups 15 Pullups

WOD Monday January 27th

Warm up: 30 kettlebell figure 8’s / 20 Double leg mountain climbers / 10 Toes to bar (no kipping) 1. Strict press: 1 rep max. Get it. 2. Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2Continue reading “WOD Monday January 27th”

WOD Friday January 24th

Warm up: 800 meter run 1. Prowler sprints high and low x 8 efforts 2. 3 rounds for time of: 30″ Box jumps x 10 185 lb Hang clean and jerk x 5

WOD Thursday January 23rd

Warm up: Row 1000 meters. Get ready to hurt. THE SEVEN A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA whereContinue reading “WOD Thursday January 23rd”