Kettlebell – Page 8 – CrossFit Havoc

WOD Tuesday July 29th

Warm up # 2 1. Bench Press: 5,5,5,5,5 2. 3 Rounds for time of: 10 GHD sit ups 20 Kettlebell swings @ 1.5 / 1 pood 30 Double unders

WOD Monday July 14th

Warm up # 1 1. Back Squat: 5,5,5,5,5 @ 85% 2. Every minute on the minute for 12 minutes: Odd minutes: 20 swings @ 2 / 1.5 pood Even minutes: 15 Box jumps @ 24 / 20″

Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: theContinue reading “WOD Tuesday July 8th”

WOD Friday June 27th

Warm up of your choice 1. Deadlift: 3,3,3,3,3 @ 85% 2. For time: 165 lb Overhead squat x 10 Bar muscle ups x 20 2 Pood kettlebell snatch x 30 (15 each side) Double unders x 40

WOD Wednesday June 11th

Warm up: 50′ Bear crawl / 50 foot crab walk x 2 rounds 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. For time: 15′ Rope climb x 5 2 Pood kettlebell swings x 50 15′ Rope climb x 5

Warm up of your choice For time: 30 Glute ham sit ups 30 Burpees 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 2 pood 30 Calories on the rower

WOD Thursday May 29th

Warm up # 4 1. Kettlebell long cycle: max reps in 5 minutes @ 1.5 / 1 pood 2. For time: 500 meter row 100 Kettlebell swings @ 1.5 / 1 pood 500 meter row

WOD Tuesday May 6th

Warm up # 2 1. Bench press: 1 rep every minute for 10 minutes 2. 3 Rounds for time of: 60 Double unders 30 Kettlebell swings @ 2 pood 200 meter run

WOD Tuesday April 15th

Warm up # 4 1. Bench Press: 10,10,10 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 40 Double unders 50 Calorie row

WOD Friday April 11th

Warm up: 2 rounds of bear crawl x 50 ft / Crab walk x 50 ft 1. 5 rounds of: 1 Minute of max effort double unders 30 seconds rest 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) @ 1.5 pood 12 Pullups