Kettlebell – Page 3 – CrossFit Havoc

WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 2 reps ( 70% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 2 reps ( 85% of max ) 3. For time usingContinue reading “WOD Monday July 2nd”

WOD Tuesday June 19th

Warm up: 2 minute row / 20 pushups 5 sets of 1 strict press + 5 Push press 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 45 Calorie row 60 Double unders

Thursday June 14th

Warm up: 3 Rounds of 6 Pushups / 6 Mountain climbers / 6 tuck jumps Parallette Pass throughs: 5 x 5 2. Weighted pullup: 5,5,3,3,1,1 3. 100 Kettlebell swings for time @ 1.5 / 2 pood: *Every time you put the bell down do a 15 second wall sit before you pick it back up

WOD Thursday March 15th

Warm up: Running drills For time: 800 meter run 2. For time: 40 Burpees 40 Box jumps 40′ Handstand walk / 120′ Bear crawl 40 Kettlebell snatches @ 1.5 / 1 pood 40 Kneeling squat jumps

WOD Thursday March 8th

Warm up: 15 Pushups / 15 back extensions / 15 situps For 30 minutes: 1 : Bench press x 2 reps 2 : Kettlebell swings x 20 3 : Row Calories Between 5 and 20

WOD Thursday November 23rd

Warm up: 800 meter run In teams of 2 or 3: 4000 meter row 300 Air squats 200 Sit ups 100 Pushups with hands on ball of a kettlebell

WOD Monday November 20th

Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Overhead squat x 2 reps (start with 75% and build) 2. For time: 100 Double unders 80 Kettlebell swings 40 Wallballs 20 Pullups *Unbroken anyone? Continue reading “WOD Monday November 20th”

Tag Archives: Kettlebell