Double unders – Page 3 – CrossFit Havoc

WOD Monday March 16th

Lots of Events coming up! Click to check it out! Warm up # 1 1. Front Squat: 5,5,5,5,5 2. Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders

WOD Wednesday February 4th

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: 400 meter run, 4 min of double under practice For Time: 200 Double unders 50 Pullups 150 Double unders 40 Box jumps 24″ / 20″ 100 Double unders 30 WallContinue reading “WOD Wednesday February 4th”

WOD Thursday December 18th

Warm up: 20 Burpees, 15 Tuck Jumps, 10 Double legged mountain climbers 1. 10 minutes to find: Max double-unders 2. “Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.

WOD Tuesday August 26th

Warm up # 6 1. Every 30 seconds for 5 minutes: Hang power clean x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power clean x 1 2. 6 Rounds for time of: 12 Alternating one arm kettlebell swings @ 1.5 / 1 pood 18 Double unders

WOD Tuesday August 19th

Warm up : 30 burpees 1. Every minute on the minute for 10 minutes – Push press x 2 2. 6 Rounds for time of: 25 Double unders 15 Sit ups 5 Double leg montain climbers

WOD Friday May 30th

Warm up of your choice 1. Overhead Pause squat: 3,3,3,3,3 (3 second pause at the bottom) 2. 10 rounds for time of: 4 Overhead squats @ 3/4 body weight 20 Double unders

WOD Wednesday March 19th

Warm up # 4 For time: 40 Double unders 400 meter run 40 Glute ham sit ups 40 Power clean and jerks @ 115 / 83 lbs 400 meter run holding 45 / 25 lb plate 40 Pullups 40 Taters @ 1.5 / 1 pood 400 meter run 40 Double unders

WOD Monday December 30th

Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. The gym will be open from 9-1 on Tuesday Dec 31st and closed on Jan 1st 1. 3 sets of max reps : strict pullups – rest 3 minutes between efforts 2. For 20 minutes: OddContinue reading “WOD Monday December 30th”