Warm up: Get ready Smurph 800 meter run 50 Pullups 100 Pushups 150 air squats 800 meter run
Category Archives: Workout of the Day
WOD Monday May 1st
Warm up: X walk / Hip bridge Every minute on the minute for 30 minutes: Deadlift 2. Box / Broad jump 3. Sprint
WOD Thursday April 30th
Warm up: Band pull aparts / Supermans Row: 4 x 12 2. As many rounds as possible in 16 Minutes of: 12 Overhead squats 4 Wall climbs 12 Power snatch 4 Wall climbs
WOD Wednesday April 29th
WOD Tuesday April 28th
Warm up: 400 meter run / Row x 20 Bicep curl: 4 x 12 2. 20, 15, 10, 5 reps for time: Handstand pushups Power cleans
WOD Monday April 27th
Warm up: Single leg hip bridge / Single leg rdl / X walk Squat: 1 set of 40 2. For time: 800 meter run 60 Swings 800 meter run 60 push presses
WOD Friday April 24th
Warm up: 400 meter run / X walk / 15 Pushups Every minute on the minute for 30 minutes: Deadlift 2. Reverse burpee 3. Handstand Pushups
WOD Thusday April 23rd
Warm up: 50 jumping jacks Some kinda row: 4 x 12 2. For time: 20 Power cleans 40 Box jumps 20 Power clean and jerks 40 Box jumps 20 Front squats
WOD Wednesday April 22nd
Warm up: figure 8’s / Toy soldiers As many rounds as possible in 10 minutes of: 10 Pushups 20 Swings As many rounds as possible in 10 minutes of: 10 Push presses 20 Lunges
WOD Tuesday April 21st
Every 2 Minutes for 30 Minutes: (15 Rounds) 1 Power Snatch Or The Right Number of Dumbbell Snatches Right Arm 100 Meter Run 1 Power Snatch Or The Right Number of Dumbbell Snatches Left Arm *Go up in Weight as needed
CrossFit Havoc 