parrish – Page 123 – CrossFit Havoc

WOD Friday September 5th

Warm up of your choice 1. 10 minutes of something you suck at 2. “Nancy” 5 Rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63

WOD Thursday September 4th

Warm up # 5 1. Havocomplex Snatch (Power snatch x 1 , Hang snatch x 1 , Heaving snatch balance x 1) : every 2 minutes for 16 minutes 2. For time: 500 Meter row 15 Muscle ups 500 Meter row

Warm up # 2 1. Thruster: 5,5,5 2. 10,8,6,4,2 reps for time of: 275lb Deadlift 1 leg 20″ box jumps (reps are 10,8,6,4,2 per leg)

Rent is due. Thanks! Warm up: 15 Burpees / 20 Mountain climbers 1. Bench Press: Find 1 rep max / then use 70% of max x max reps in one set 2. Every minute on the minute for 16 Minutes: Odds – Turkish get up left Evens – Turkish get up right I have postedContinue reading “WOD Tuesday September 2nd”

WOD Friday August 29th

Warm up of your choice 1. Sotts Press: 5,5,3,3,1,1 2. For time: 20 Glute ham sit ups 20 Back squats @ 135 / 93 20 Strict press @ 135 / 93 20 Back squats @ 135 / 93 20 Glute ham sit ups

WOD Thursday August 28th

Warm up # 5 1. Every 30 seconds for 5 minutes: Hang power snatch x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power snatch x 1 2. As many rounds as possible in 8 minutes of: Ring Handstand pushups x 10 315 lb Deadlift x 12

WOD Wednesday August 27th

Warm up # 3 “Cry me a river” For time: 25 Wallballs 50 Burpee pullups 25 Wallballs 50 Burpees 25 Wallballs 50 Pullups 25 Wallballs

WOD Tuesday August 26th

Warm up # 6 1. Every 30 seconds for 5 minutes: Hang power clean x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power clean x 1 2. 6 Rounds for time of: 12 Alternating one arm kettlebell swings @ 1.5 / 1 pood 18 Double unders

WOD Monday August 25th

Warm up # 1 1. Overhead squat: 5,5,5 2. For time: 135/ 93 lb Thruster x 12 Muscle ups x 10 135/ 93 lb Push press x 10 Muscle ups x 8 135/ 93 lb Front squat x 8 Muscle ups x 6 135/ 93 lb Thruster x 6 Muscle ups x 4 135/ 93 lb Push press x4 Muscle ups xContinue reading “WOD Monday August 25th”

WOD Friday August 22nd

Warm up of your choice 1. Weighted pushup: 5,5,5,5,5 2. For time: 20 Burpees 15 Power snatches (pretty heavy) 20 Burpees