parrish – Page 103 – CrossFit Havoc

WOD Wednesday July 15th

Warm up # 5 For time: 100 Calorie row 25 Box jumps @ 24 / 20″ 25 Ball slams @ 20 / 14 25 Power wallballs 25 Bench presses @ 155 / 88 25 Burpees 100 Double unders http://www.youtube.com/watch?v=XaPXUR0rz_A

WOD Tuesday July 14th

Warm up # 7 1. Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 10 Rounds for time of: 1 Clean and jerk (full) 10 down to 1 Ring dips (10 on the first round, 9 on the second, 8 on the 3rd etc.) 100Continue reading “WOD Tuesday July 14th”

WOD Monday July 13th

Warm up # 1 1. Back squat: 3,3,3,3,3 @ 85% 2. 3 Rounds for time of: 18 Kettlebell swings @ 2 pood / 1.5 pood 12 Broad jumps @ 6′ / 4′ 6 Bar muscle ups or 9 Chest to bars or 12 pullups

Partner WOD Saturday July 11th

Don’t forget today we have a Partner WOD at 11 a.m. Hope to see everyone there!! It is going to be a blast!

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 Thursday July 9th

Warm up #6 1. Front Squat: 3, 3, 3, 3 @ 80% 2. For 24 min: 1st minute: 1 Legless rope climb or 1 Rope climb or 10 Ring rows 2nd minute: 1 Cluster (Squat clean into a thruster) 3rd minute: 30 seconds of max Double unders

WOD Wednesday July 8th

Warm up # 11 1,2,3,4,5,6,7,8,9,10 reps for time of: Deadlift @ 245 / 173 lbs After each set of deadlifts do 1 round of “Cindy” ( 5 Pullups , 10 Pushups, 15 Air squats)

WOD Tuesday July 7th

Warm up # 2 1. Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2. Amrap in 16 minutes of: 1 Power snatch @ Heavy 200 meter run

WOD Monday July 6th

Warm up # 1 1. Back squat: 4,4,4,4,4 @ 80% 2. 2 Rounds for time of: 20 Ab wheel roll outs (from your feet if you got it in you) 40 Wallballs

WOD Friday July 3rd

Warm up of your choice 1. Power clean: 8 x 2 @ 80% 2. Death by Burpee Minute 1 – 1 burpee Minute 2 – 2 burpees Minute 3 – 3 burpees Minute 4 – 4 burpees and so on… How good are you at burpees? 5 Burpees – Just getting started lots of progress toContinue reading “WOD Friday July 3rd”