Workout of the Day – Page 166 – CrossFit Havoc

WOD Friday February 21st

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Pendlay row x 10 Deadlift: 12, 10, 8, 6, 4, 2 2. 8 Rounds for time of: 30 Second handstand hold 6 Reverse burpees

WOD Thursday February 20th

Warm up: 2 rounds of: Overhead squat x 5 / Sotts press x 5 / Hang snatch x 5 Every 30 seconds for 6 minutes: Power snatch x 1 2. Every 45 seconds for 6 minutes: Heaving snatch balance x 1 3. Every 45 seconds for 6 minutes: Snatch balance x 1 4. Every minuteContinue reading “WOD Thursday February 20th”

WOD Wednesday February 19th

Warm up: 2 rounds of: 50 foot high skip / 50 foot back pedal / 50 foot butt kickers 3 Rounds for time of: 500 meter run 40 Double unders 30 Toes to bar 20 Power clean and jerks 115 / 83 10 Burpee pullups * Guys, if you leave a pile of sweat andContinue reading “WOD Wednesday February 19th”

WOD Tuesday February 18th

Warm up: 400 meter run / 20 sit ups / 20 pushups “The Test Version 2”: Every 90 seconds 12 minutes ( 8 sets ) 30 Seconds max calorie row 30 seconds max burpees over the rower You must stop at the 60 second mark on each round. You cannot start the burpees before theContinue reading “WOD Tuesday February 18th”

WODMonday February 17th

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raise 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 2 minutes Every minute on the minute for 4 minutes: 3 reps RestContinue reading “WODMonday February 17th”

Partner WOD Saturday February 15th

Warm up: 1 lap / 20 burpees In teams of 2 or 3: Accumulate: 500 ft of sled drags (don’t wimp out on the weight) 50 Wall climb overs 50 D ball over bar 100 calories on something

WOD Friday February 14th

Warm up: 50 kb figure 8’s “Heart breaker” 14 Wall climbs 14 Deadlifts @ 315 / 205 14 Handstand pushups 14 Power cleans @ 225 / 155 14 Wall climbs 14 Power snatches @ 135 / 95 14 Handstand pushups

WOD Thursday February 13th

Warm up: 2 rounds of: Ring rows x 12 / kb swings x 12 Every 2 minutes for 12 minutes: Strict pullups x the right number + 20 Kettlebell swings 2. For time: 40 Thrusters @ 115 / 83 400 meter run

WOD Wednesday February 12th

Warm up: 200 Meter Run, 10 Push ups, 10 Walking Lunges 20 Rounds for Time: 2 Bench Press 4 Jumping Lunges 3 Handstand Push ups 6 Calorie Row

WOD Tuesday February 11th

Warm up: 2 minutes of jump rope or something like that / Empty barbell work Every minute on the minute for 36 minutes: Minute 1: 6 -12 Burpees Minute 2: 6 – 12 Toes to bar Minute 3: 1 Snatch