Warm up # 6 1. Back Squat: 5,5,5 2. Every minute on the minute for 8 minutes: 1 High hang snatch 1 Overhead squat 3. 100 kettlebell swings @ 1.5 / 1 pood in as few sets as possible Great turn out for our second partner workout. Thanks to Our Havoc Peeps and the Crew fromContinue reading “WOD Monday January 26th”
Tag Archives: Back squat
WOD Monday January 5th
Warm up # 1 1. Back squat: 30 minutes to find 1 rep max 2. 9,6,3, reps for time of: Muscle up Thruster @ 185 / 123
WOD Monday December 29th
Holiday hours are posted. You should look at them. Warm up # 1 1. Front Squat: 2,2,2 2. Back Squat: 2,2,2 * Go up 3 to 5% from last weeks triples 3. As many rounds and reps as possible in 3 minutes of: 115 / 83 lb Power snatch x 3 Pushups on bar x 6Continue reading “WOD Monday December 29th”
Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open. Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 * Use the same weight from last weeks doubles 3. In 8 minutes: 10 Thrusters @ 3/4 bodyweight 8 Hang Power cleans @ 3/4 bodyweight 6 Thrusters @Continue reading
WOD Monday December 15th
Warm up # 1 1. Front Squat: 2,2,2 2. Back squat: 2,2,2 Go up about 5% from last week’s triples 3. 3 Rounds for time of: 30 Ring pushups 30 Kettlebell swings @ 2 pood / 1.5 Pood
WOD Monday December 8th
Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 3. Every 3 minutes for 15 minutes: Power clean x 4 Hang squat clean x 3 Jerk x 2 Bar Muscle up x 1
WOD Friday October 31st
Yo, no class at 6:30 tonight. Happy Halloween. Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @Continue reading “WOD Friday October 31st”
WOD Thursday October 23rd
6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 10 Rounds for time of: 3 Burpees 1 Power snatch @ 3/4 / 1/2 body weight
WOD Thursday October 16th
Warm up: 6 min of empty bar work 1. For 20 minutes: 1st minute do 2 Back squats, add 5-10 lbs from last week 2nd minute do 1 Snatch, add 5 lbs from last week 2. For time: 500 Meter Row Immediately followed by 3 rounds of: 15 Pull ups 10 Push ups 5 BurpeeContinue reading “WOD Thursday October 16th”
WOD Thursday October 9th
6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 4 rounds for time of: 6 Burpees 8 Overhead squats @ 65 / 45
CrossFit Havoc 