Back squat – Page 21 – CrossFit Havoc

WOD Monday June 29th

Warm up # 6 1. Back squat: 5 x 5 @ 75% 2. 4 Rounds for time of: 15 Step ups @ 24″ / 20″ (Each leg) 10 One leg burpees 5 Wall climbs

Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) Front squat: 5 x 2 @ 80% Power clean: 8 x 2 @ 80% Week 2 Back squat: 5 x 4 @ 80% Push press + Jerk: 5Continue reading “Summer 2015 Strength cycle”

WOD Monday June 22nd

Warm up # 1 1. Every minute on the minute for 12 minutes: 2 Back squats @ 75 % of 1 rep max 2. For time: Row 1000 m 1.5 pood swing x 100 Sit ups x 100

WOD Monday June 8th

Warm up # 1 1. Back squat find current 1 rep max. 2. For time: 4 rounds of 4 Thrusters @ 135 / 93 4 Pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Chest to bar pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Bar muscle ups Just inContinue reading “WOD Monday June 8th”

WOD Monday May 11th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 1 1. Every 2 minutes for 16 minutes: Back squat x 2 reps 2. “Time to sweat” 50 burpees Havoc loop run 50 Calories on rower

WOD Monday April 20th

Warm up # 1 1. Back squat: 3,3,3,3,3 working up to a 3 rep max 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats

WOD Monday March 30th

Warm up # 1 1. Back Squat: 5,5,5 2. “Billy” For time: 100 reps ground to overhead 95lbs – Any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methods of getting the bar overheadContinue reading “WOD Monday March 30th”

WOD Thursday March 12th

This Thursday @ 8 pm we will be watching the Open 15.3 announcement. Bring a snack to share and lets watch Julie Foucher and Lauren Brooks throw down! Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up # 6Continue reading “WOD Thursday March 12th”

WOD Monday March 9th

Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up # 1 1. Back squat: 5, 5, 5, 5, 5 @ 85% 2. For time: 25 Box jumps 50 Burpee pullups 25 Box jumps Thanks to everyone who cameContinue reading “WOD Monday March 9th”

WOD Thursday March 5th

Lots of Events coming up! Click to check it out! Register Now for THE HAVOC GAMES on March 21st!! Yo, come to the gym tonight @ 8:00 to watch the open announcement! Bring some grub. Warm up # 6 1. Back Squat: 1,1,1,1,1 @ 100% of your old max 2. As many rounds as possibleContinue reading “WOD Thursday March 5th”