Warm up #8 Every 30 seconds for 5 minutes: 1 power snatch Rest 1 minute Every minute on the minute for 5 minutes: 1 power snatch 2. As many rounds as possible in 5 minutes of: 5 Wallballs 5 Box jumps 5 Kettlebell Swings Rest 2 minutes As many rounds as possible in 5 minutesContinue reading “WOD Friday August 28th”
Tag Archives: handstand
WOD Monday August 10th
Warm up #1 Front Squat: 1 rep max 2. For time: Complete 80 handstand pushups Begin the workout with 8 Goblet squats @ 1.5 / 1 pood, every 2 minutes complete another set of 8 goblet squats on your way to 80 handstand pushups.
WOD Friday July 24th
Warm up of your choice 1. Power clean: 1,1,1,1,1,1,1,1 @ 95% 2. For time: 600 meter run 30 Handstand pushups 600 meter run 60′ Handstand walk or 120′ Bear crawl
WOD Thursday July 16th
Warm up #6 1. Front Squat: 3, 3, 3, 3 @ 85 % 2. As many rounds as possible in 12 minutes: Handstand Pushups Front rack lung (right leg + left leg = 1 rep) *Start round one with 1 rep of each movement, then increase 1 rep every round until the 12 minutes isContinue reading “WOD Thursday July 16th”
WOD Friday July 10th
Yo. Remember that we have the partner workout this Saturday at 11 am. You guys better come. Warm up of your choice 1. Power clean: 8 x 2 @ 85% 2. Handstand pushup x max reps x 3 sets Rest 3 minutes between sets 3. As many rounds as possible in 4 minutes of: ShuttleContinue reading “WOD Friday July 10th”
WOD Wednesday July 1st
Warm up # 5 For time: 100 Double unders 5 Muscle ups 5 Handstand pushups 80 Double unders 4 Muscle ups 4 Handstand pushups 60 Double unders 3 Muscle ups 3 Handstand pushups 40 Double unders 2 Muscle ups 2 Handstand pushups 20 Double unders 1 Muscle ups 1 Handstand pushup
WOD Wednesday June 17th
Warm up: Good morning x 10 Swiming frog x 20 Banded ankle lateral steps x 20 left and 20 right Good morning x 10 6 Rounds for time of: 4 Deadlifts @ Heavy 6 Ring handstand pushups or 8 handstand pushups or 10 kipping handstand pushups
WOD Wednesday June 10th
Warm up # 11 1. Deadlift: 2 reps every 2 minutes for 16 minutes 2. 2 Rounds for time of: 20 Handstand pushups 20 Power cleans @ 185
WOD Thursday May 21st
Warm up #4 1. Find Max Distance Broad Jump 2. Find Max Strict Pull ups Or Kipping Pull ups Or 3 minutes of Max Reps pull ups 3. Find Max Handstand Push ups Or Push ups Or 3 minutes of Max Reps Push ups
WOD Friday May 8th
Don’t Forget! Tonight at 6:30 all ladies are invited to meet us over at CrossFit Manatee for a girl only workout! It is going to be a blast! So come hang out! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: Yes 3Continue reading “WOD Friday May 8th”
CrossFit Havoc 