Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups
- Every minute on the minute for 20 minutes:
Odds: Front squat x 2
Evens: Power snatch x 1
2. 3 Rounds for time:
10 Burpee Box jump overs 20 / 24″
10 Shoulder to overhead @ 155 / 103
Palmetto
WOD Friday March 5th
Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats
- Every 3 Minutes for 5 sets:
Alternating Kettlebell rows x 12 reps per side + 30 Foot kettlebell bear walk
2. Every 3 minutes for 5 sets:
3 Deadlifts
50′ Sled drag
3 Deadlifts
*Build in weight.
WOD Thursday March 4th
Warm up: 50 jumping jacks / 1 minute of running in place
- 10 minutes of something you suck at.
*Things you might suck at: Pistols, Jump rope, Pullups, Muscle ups, Overhead squats, Telling jokes, Snatch balance, L- Sit, Handstand walks, etc.
2. 3 rounds for time of:
5 Muscle-ups
10 Box jump overs
15 GHD Sit ups
50 Double-unders
WOD Wednesday March 3rd
Warm up: 1 minute jump rope / 12 Lunges / 1 minute plank
For time:
1200 Meter row
30 Burpees
600 Meter row
20 Handstand pushups
300 Meter row
10 Cleans @ kinda sorta heavy
@ the 20 or 25 minute mark ( Try and give yourself a few minutes to recover. )
Take 10 minutes to find a max Clean for the day
*Between each attempt do 6 Bar facing burpees
WOD Tuesday March 2nd
Warm up: Plate press x 15 / Pushups x 15 / Banded curls x 15
- Every 3 minutes x 4 sets:
Bench press x 6 + Strict pullups x 6 – 12
2. For time:
30 Shoulder to overhead @ 115 / 83
30 Hang power clean @ 135 / 93
30 Deadlifts @ 155 / 103
WOD Monday March 1st
Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups
- Every minute on the minute for 20 minutes:
Odds: Front squat x 3
Evens: Power snatch x 2
2. 3 Rounds for time:
20 Wallballs
30 Double leg mountain climbers
WOD Thursday February 25th
Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle
- For time:
Run 400 meters with something
* Sand bag, med ball, kettlebell, plate, yoke, small person, etc.
Run 400 meters
2. For time:
50 Wallballs
50 Reverse Burpees
*Every minute including the first one, stop and do between 5 and 10 foot handstand walk (double it for bear crawl)
Seeing this was why I started doing CrossFit. This video is the reason CrossFit Havoc exists.
WOD Wednesday February 24th
Warm up:
For time: 500 meter run
- For time:
50 Calories on a thing
50 Calories on a different thing
*Every minute including the first one, stop and do between 5 and 10 Burpees ( pick a number at the beginning and commit to it.)
2. For time:
50 Dumbbell thrusters
50 Devil presses
*Every minute including the first one, stop and do between 5 and 10 Toes to bar ( pick a number at the beginning and commit to it.)
WOD Monday February 22nd
Warm up: 400 meter run / 30 kb swings / 12 kang squats
- Every minute on the minute for 20 minutes:
Odds: Front squat x 3
Evens: Power snatch x 2
2. For time:
50 Pushups
50 Pullups
*Every minute including the first one, stop and do between 5 and 10 air squats ( Pick a number at the beginning and commit to it. )
WOD Friday February 19th
Warm up: 30 jumping jacks / 20 toy soldiers / 10 inch worms
For time:
20 Dumbbell thrusters
40 Dumbbell snatches ( 20 each side )
60 Single arm dumbbell overhead walking lunges
80 Sit ups
2. 3 Rounds Each for time:
50 Double unders
200 Meter run
*First Round will start at 0:00, Second Round will start at 4:00, and Third Round will start at 8:00
