Back squat – Page 4 – CrossFit Havoc

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 Monday April 20th

Warm up: 2 minutes of running / biking etc / kang squats / hip bridge Squat 1 set of 50 2. 4 Rounds for time of: 6 Power cleans 12 Burpees 18 Switch steps 24 Sit ups

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 8th

I go you go for 8 Rounds: Bike 8 / 12 calories Pushups x 10 Directly into I go you go for 4 Rounds: Dumbbell Thrusters x 10 100 meter run

WOD Monday January 27th

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raises 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 repsContinue reading “WOD Monday January 27th”

WOD Monday January 6th

Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 2 2. Every 2 minutes for 5 sets: Anderson Back squats x 2 3. For time: 15 Wollymockers 15 “Squat” clean and jerks (heavy enough forContinue reading “WOD Monday January 6th”

WOD Wednesday January 1st

Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups “2020” 20 Power Cleans @ 135 / 93 20 Burpees 20 Front squats @ 155 / 103Continue reading “WOD Wednesday January 1st”

WOD Monday January 30th

Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats xContinue reading “WOD Monday January 30th”

WOD Friday November 21st

Warm up: Get ready to squat The CrossFit Total One rep max of the following movments Back Squat Strict Press Deadlift *The sum of the highest successful attempt of each lift added together is your CrossFit Total. These were the totals from the top CrossFitters in the world in 2018, see how you stack up.

WOD Monday November 11th

Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15 Back squat: 5 x 4 @ 85% 2. Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups U.S. Army Staff Sergeant RicardoContinue reading “WOD Monday November 11th”