Back squat – Page 5 – CrossFit Havoc

WOD Thursday November 7th

Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back Squat: 5 x 2 @ 95% 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )

WOD Monday November 4th

Warm up: 2 minutes on a thing / 15 sit ups / 15 kang squats Back squat: 5 x 3 @ 85% 2. 6 Rounds for time of: 6 Hang power cleans 6 Pullups

Warm up your hamstrings / trunk Deadlift: 5 x 3 @ 85 % 2. Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10Continue reading “WOD Friday November 1st”

WOD Thursday October 31st

The gym will be closing after the 4:30 class today. Warm up: 2 rounds of 12 Back extensions / 12 hollow rocks Back squat: 5 x 3 @ 90% 2. I go you go for 10 Rounds each: 3 Power cleans (kinda heavy) 100 meter run / 150 meter row / 10 cal bike /Continue reading “WOD Thursday October 31st”

WOD Monday October 28th

Warm up: 2 minutes on a thing / 20 sit ups / 20 back extensions Back squat 5 x 5 @ 80% 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)Continue reading “WOD Monday October 28th”

WOD Monday October 21st

Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders

WOD Thursday October 17th

Warm up: 400 meter run / 15 Back extensions / 15 Mountain climbers Back squat: 5 x 5 @ 80% 2. 5 Rounds for time: 20′ Handstand walk 20 Sit ups http://www.youtube.com/watch?v=y_uw_rSA2Qc

WOD Monday October 14th

Warm up: 500 meter row / 12 kang squats / 12 GHD Raises Back Squat: 5 sets of 3 @ 80% 2. For time: 40 Thrusters @ 115 / 83 400 Meter run

WOD Monday October 29th

Warm up: 500 meter row / 12 ghd raise/ 12 ghd sit up Every 2 Minutes for 12 minutes: Sets 1 – 3: Front squat x 3, 2, 1 Sets: 4 – 6: Back squat x 3, 2, 1 2. 2 Rounds for time: 12 Thrusters 200 Meter run

WOD Monday October 22nd

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every 3 Minutes for 18 minutes: Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2 Sets: 4 – 6:Continue reading “WOD Monday October 22nd”