parrish – Page 15 – CrossFit Havoc

WOD Friday July 3rd

Warm up: 400 meter run / Empty Barbell work Power clean 8 x 1 @ 95% 2. 3 Rounds for time: 20 Pullups 15 Sumo deadlift high pulls

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 50 Double unders 10 Overhead Squats 40 Wallballs 8 Hang Snatches 30 Double unders 6Continue reading “WOD Tuesday June 30th”

WOD Monday June 29th

Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 5 x 2 @ 90% 2 . For Time: 80 Sit ups 80 Calorie Row 80 Mountain Climbers (Double Count)

WOD Friday June 26th

Warm up: 400 meter run / empty barbell work Power clean: 8 x 1 @ 90% 2. For time: 20 Bar facing burpees 20 Power cleans 20 Calories on a thing

WOD Thursday June 25th

Warm up: 2 minutes on a thing / X walk / Banded good mornings Front squat: 3 x 4 @ 85% 2. Tabata intervals for these 4 movements Score is lowest round per movement 1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of eachContinue reading “WOD Thursday June 25th”

WOD Wednesday June 24th

Warm up: Stretch your calves / Warm up you deadlifts 12 Rounds for time: 1 Rope climb 200 meter run 1 Heavy ass deadlift 20 Double unders

WOD Monday June 22nd

Warm up: 2 minutes on a thing / Kang squats / GHD Sit ups Back squat: 5 x 3 @ 85% 2. For time: 50 Calories 40 Burpees 30 Front squats 135 / 93 20 Pullups 10 Thrusters 155 / 103

Partner WOD Saturday June 20th

In teams of 2 or 3: Complete: 100 Thrusters 95 / 63 100 Burpees 100 Overhead squats 100 Burpees

WOD Friday June 19th

Warm up: Empty barbell work Power clean: 8 x 2 @ 85% 2. 6 Rounds for time: 12 Handstand pushups 24 Double unders 12 Kettlebell snatches @ 1.5 / 1 pood ( 6 per side ) 24 Double unders

WOD Thursday June 18th

Warm up: 2 minutes of jump rope / 20 step ups / 10 Toy soldiers Front squat: 4 x 3 @ 80% 2. Every minute on the minute for 16 minutes: Odds: 1 Snatch or power snatch Evens: 8 – 12 Box jump overs