parrish – Page 124 – CrossFit Havoc

WOD Thursday August 21st

Warm up # 4 For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Deadlift x 2 Minutes:2,5,8,11,14,17,20,23,26,29 – Handstand Pushup x 6 Minutes:3,6,9,12,15,18,21,24,27,30 – Box jumps x 12

WOD Tuesday August 19th

Warm up : 30 burpees 1. Every minute on the minute for 10 minutes – Push press x 2 2. 6 Rounds for time of: 25 Double unders 15 Sit ups 5 Double leg montain climbers

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

Warm up of your choice 1. 15 minutes of handstand pushup practice. Progressions for each skill level. If you have handstand pushups, you will work on parallette handstand pushups, if you have those you will work on ring handstand pushups, if you can do ring handstand pushups, time to try freestanding. 2. 3 rounds forContinue reading “WOD Friday August 15th”

WOD Thursday August 14th

Warm up # 4 “Kelly” 5 Rounds for time of: 400 meter run 30 Box jumps @ 24″ 30 Wallballs

WOD Tuesday August 12th

Warm up # 2 BARRAZA As many rounds as possible in 18 Minutes of: 200 meter Run 9 Deadlifts @ 275 / 185 6 Burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, inContinue reading “WOD Tuesday August 12th”

WOD Monday August 11th

Warm up # 1 1. Back Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. Windmill: 5,5,5 3. Super set: Glute ham bench – press: 5,5,5,5,5 Glute Ham bench – row: 5,5,5,5,5

WOD Thursday August 7th

Warm up # 4 42 For time: 42 Pushups 42 Deadlifts @ 115 lbs / 73 lbs 400 meter run 42 Hang Power cleans @ 95 lbs / 63 lbs 42 Push presses @ 95 lbs / 63 lbs 400 meter run 42 Taters @ 35 / 26 42 Sit ups 400 meter run

WOD Wednesday August 6th

Warm up : Glute ham raise x 15 / 1 minute plank / Single leg hip bridge x 10 each 1. For 20 minutes Odds: Max double unders in 30 seconds ( keep a running tally for all 10 rounds ) Evens – Deadlift x 2 2. For time: 1/3 Body weight dumbell snatch xContinue reading “WOD Wednesday August 6th”

WOD Tuesday August 5th

Warm up: 50 kettlebell figure 8’s 1. Push press: 3,3,3,3,3 2. 3 Rounds for time of: 3 Rope climbs 6 Thrusters @ 135 lbs 9 Box jumps @ 30″