burpee – Page 6 – CrossFit Havoc

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 October 16th

Wam up: 500 meter row / 200 meter run 3 Rounds of: 4 Min AMRAP: 5 Dumbbell Thrusters 5 Burpees 2 Min rest 3 Rounds of: 4 Min AMRAP: 150 Meter row 15 Hand Hops 15 Lateral switch steps (double count) 2 Min rest

WOD Tuesday October 2nd

Warm up: 100′ high skip / 100′ side shuffle / 100′ back pedal / 100′ butt kickers / 100′ high knees Wall mobility x 10 minutes 2. For time: 50 Burpees 50 Pullups 50 Goblet squats @ 1.5 / 1 pood *The workout starts with 40 double unders. Every 2 minutes stop and do 40Continue reading “WOD Tuesday October 2nd”

WOD Friday July 27th

Warm up: X walk / GHD Raise / GHD sit up / Good morning Deadlift: 1 rep every 75 seconds for 10 sets 2. For time: 30 GHD sit ups 25 Deadlifts @ 225 / 153 20 Kneeling squat jumps 15 Lateral barbell jumps 10 Bar facing burpees 5 Deadlifts or Power cleans @ 225Continue reading “WOD Friday July 27th”

WOD Monday July 16th

Warm up: 200 meter run or 1 min of jump rope Kang squats Banded good mornings Squat hold x 1 minute Back squat: 2 x 2 @ 90% 2 x 1 @ 95% 2. 3 Rounds for time: 20 KB Jumps 15 GHD Sit ups 10 One legged burpees ( 5 each leg guys )

WOD Friday July 13th

Warm up: X walk x 10 steps in each direction / Glute ham raise x 10 / Pushups x 20 Every 90 seconds for 10 sets Odds: Bench press x 2 Evens: Deadlift x 2 2. 3 Rounds for time of: 6 Thrusters @ 185 / 113 30 / 20 / 10 ft Burpee shuttleContinue reading “WOD Friday July 13th”

WOD Friday June 15th

Warm up: Empty bar work Hang snatch x 3 x 6 sets 2. 10 rounds for time: 1 Heavy ass snatch 2 High ass box jumps 3 Handstand pushups (hardest version you can do) 4 Dumbell burpees

WOD Tuesday June 12th

Warm up: 500 meter row or bike / 50 rope waves 5 sets of 2 strict press + 4 Push press 2. For time: 50 Calorie row or bike 50 Burpees

WOD Wednesday June 6th

Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal x 2 rounds 5 rounds of: 2 minutes to complete: 200 meter run + max reps power snatch Rest 1 minute and add some weight Wipe the chalk off of your hands, then go directly into: 5 rounds of: 2 minutes toContinue reading “WOD Wednesday June 6th”

WOD Wednesday March 28th

Warm up: 800 meter run Every minute on the minute for 20 minutes: Odd: 12 Burpees Even: 12 Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy