Kettlebell – Page 7 – CrossFit Havoc

WOD Friday December 26th

Warm up of your choice 1. For time: 100 kb swings @ 2 pood : 5 Glute ham sit ups every time you put down the bell 2. 5 rounds for time of: 1 Ring handstand pushup 2 Wall climbs 3 Handstand pushups 40 Feet of handstand walk

WOD Tuesday December 2nd

Rent is Due. Thanks! Warm up # 2 1. For 12 Minutes: Odd minutes: 3 Push presses Even minutes: 3 pullups or muscle ups For the pullups or muscle ups, make the number 3 make sense; add weight, do them strict, use a smaller band, etc. 2. For time: 600 meter run 50 One arm kettlebellContinue reading “WOD Tuesday December 2nd”

WOD Wednesday October 29th

Yo. The gym is closing early on Friday. We will not have 6:30 class. Warm up: 5 minutes of power clean technique / 5 minutes of jerk technique For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Hang power clean x 2 Minutes: 2,5,8,11,14,17,20,23,26,29 – Kettlebell jumps x 6 (focus on jumping as high as possible) Minutes: 3,6,9,12,15,18,21,24,27,30Continue reading “WOD Wednesday October 29th”

WOD Wednesday October 15th

Warm up # 6 6 Rounds for time of: 6 Deadlifts @ 1.5 Body weight 12 Box jumps 6 KB snatches @ 1.5 pood 12 Kneeling squat jumps

WOD Wednesday October 1st

Warm up # 4 1. 15 minutes of gymnastic stuff: handstand walking, kipping, Muscle ups, back levers, L sits, parallette skills, etc. Choose 1 or 2 skills and work 2. For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups

WOD Wednesday September 24th

Yo! Today is the last day to sign up for the Battle @ Havoc! Click to sign up! Warm up # 5 1. 20 minutes to establish a max on this complex: Power snatch, Hang power snatch, Overhead squat x 3 2. For time: 60 Kettlebell swings @ 1.5 / 1 pood 200 Meter runContinue reading “WOD Wednesday September 24th”

WOD Friday September 12th

Warm up of your choice For time: 20 Power snatches @ 95 / 63 30 Lateral barbell jumps (Double count) 40 Dumbell snatches @ 1/3 of your bodyweight (20 each side) 50 Lateral barbell jumps (Double count) 60 Kettlebell snatches @ 1.5 / 1 pood (30 each side)

WOD Thursday September 11th

NATE In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possible in 20 minut

WOD Monday August 18th

Warm up # 1 1. Front Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. 20 minutes: Odd minutes: Muscle ups x 30 seconds Even minutes: Kettlebell snatches x 5 each arm

WOD Thursday July 31st

Warm up # 3 For time: 100 Foot handstand walk or 300 ft bear crawl 100 Meter rack walk @ 2 pood 20 Turkish get ups @ 2 pood (10 each side) 20 Muscle ups