parrish – Page 19 – CrossFit Havoc

WOD Wednesday April 22nd

Warm up: figure 8’s / Toy soldiers As many rounds as possible in 10 minutes of: 10 Pushups 20 Swings As many rounds as possible in 10 minutes of: 10 Push presses 20 Lunges

WOD Monday April 20th

Warm up: 2 minutes of running / biking etc / kang squats / hip bridge Squat 1 set of 50 2. 4 Rounds for time of: 6 Power cleans 12 Burpees 18 Switch steps 24 Sit ups

WOD Friday April 17th

Warm up: X walk / Good mornings Deadlift 3 x 12 2. 8 Rounds for time: 6 Kneeling squat jumps 6 Push presses

WOD Thursday April 16th

Warm up: Single leg RDL’s / Butt kickers / Spidermans Row: 4 x12 2. 5 Rounds for time : 5 Wall climbs 15 Kettlebell jumps

WOD Wednesday April 15th

Warm up: 12 Single leg RDL’s / 12 Spidermans For time: 100 Burpees 100 Lunges *Begin every 2 minutes starting at 0:00 with a heavy thing

WOD Tuesday April 14th

Warm up: Shoulder taps / lateral raises 1. Tabata presses 2. Reverse tabata presses 3. 10 Rounds for time: 10 Air squats 8 Pushups

WOD Monday April 13th

Warm up: 400 meter run / Good mornings / Hip Bridges 3 x 15 Bulgarian Split squats or Pistols. Make these hard. 2. 2 Rounds for time: 800 Meter run 25 Hang power cleans

WOD Tuesday April 7th

Every minute on the minute for 12 minutes: 30 second plank 10 Sumo deadlift high pulls 2. Every 2 minutes for 18 minutes: 3 Power cleans 3 Broad jumps 3 Power cleans

WOD Friday April 3rd

Warm up: 20 Single leg hip bridge / 20 good mornings Deadlift 3 x 15 reps 2. 12 Rounds for time: 3 Thrusters 6 Step overs 12 Double unders / 12 Lateral jumps

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoeverContinue reading “WOD Saturday March 21st”