bike – CrossFit Havoc

Partner WOD Saturday January 16th

In teams of 2: 4 Rounds: 400 Meter plate carry ( 1 plate per team ) Don’t wimp out on the weight. 40 Calorie bike 40 Partner med ball sit ups

Partner WOD Saturday October 11th

I go you go for 10 Rounds: Rounds 1 – 5 15 Calorie Bike 15 Pushups Rounds 6 – 10 200 Meter run 20 Kettlebell swings

Partner WOD Saturday September 19th

Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )

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”

Partner WOD Saturday January 4th

Saturdays are now Partner workout days! Bring a friend and have some fun! Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )

WOD Friday December 6th

Warm up: 50 kb figure 8’s Every 3 minutes for 5 sets: 6 Deadlifts + 6 Broad jumps ( Set a mark and hit it every time ) 2. Every 3 minutes for 5 sets: 12 Wallballs 12 / 8 Calorie Bike 12 Wallballs Each set is for time. Don’t be a baby.

WOD Thursday October 18th

Warm up: 50 kb figure 8’s Every 45 seconds for 16 rounds: Odd rounds: left hand turkish get up Even Rounds: right hand turkish get up 2. 3 sets of 5 reps: Windmills 3. For time: 30 Calorie bike 30 Burpees

WOD Tuesday July 24th

Warm up: 2 minute bike / empty bar work Find max weight on the “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). 2. EveryContinue reading “WOD Tuesday July 24th”

WOD Friday June 29th

Warm up: Back stuff Every 3 minutes for 15 minutes: Deadlift x 8 2. For time: 20 Toes to bar 40 Calorie Bike ( not row ) 20 Toes to bar

WOD Monday June 4th

Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”