parrish – Page 21 – CrossFit Havoc

WOD Friday February 21st

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Pendlay row x 10 Deadlift: 12, 10, 8, 6, 4, 2 2. 8 Rounds for time of: 30 Second handstand hold 6 Reverse burpees

Warm up: 400 meter run / 20 sit ups / 20 pushups “The Test Version 2”: Every 90 seconds 12 minutes ( 8 sets ) 30 Seconds max calorie row 30 seconds max burpees over the rower You must stop at the 60 second mark on each round. You cannot start the burpees before theContinue reading “WOD Tuesday February 18th”

WODMonday February 17th

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raise Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2 minutes Every minute on the minute for 4 minutes: 3 reps RestContinue reading “WODMonday February 17th”

Partner WOD Saturday February 15th

Warm up: 1 lap / 20 burpees In teams of 2 or 3: Accumulate: 500 ft of sled drags (don’t wimp out on the weight) 50 Wall climb overs 50 D ball over bar 100 calories on something

WOD Thursday February 13th

Warm up: 2 rounds of: Ring rows x 12 / kb swings x 12 Every 2 minutes for 12 minutes: Strict pullups x the right number + 20 Kettlebell swings 2. For time: 40 Thrusters @ 115 / 83 400 meter run

WOD Wednesday February 12th

Warm up: 200 Meter Run, 10 Push ups, 10 Walking Lunges 20 Rounds for Time: 2 Bench Press 4 Jumping Lunges 3 Handstand Push ups 6 Calorie Row

WOD Tuesday February 11th

Warm up: 2 minutes of jump rope or something like that / Empty barbell work Every minute on the minute for 36 minutes: Minute 1: 6 -12 Burpees Minute 2: 6 – 12 Toes to bar Minute 3: 1 Snatch

Partner WOD Saturday February 8th

I go you go for 8 Rounds: Bike 8 / 12 calories Pushups x 10 Directly into I go you go for 4 Rounds: Dumbbell Thrusters x 10 100 meter run

WOD Friday February 7th

Warm up: 30 kb swings / 20 Banded good mornings / 10 Single leg RDL’s per leg Deadlift: 3 x 10 reps ( Looking for some effort here ) 2. As many rounds as possible in 6 minutes: 12 Handstand pushups 12 Pistols Directly into as many rounds as possible in 6 minutes of: 24Continue reading “WOD Friday February 7th”

WOD Wednesday February 5th

Warm up: 30 KB figure 8’s / 20 sit ups / 10 lunges For time: 10 Rounds of 3 Thrusters 135 / 93 6 Bar facing burpees 10 Rounds of: 1 Rope climb 10 Box jump overs 10 Rounds of: 3 Kettlebell snatches per arm 53 / 35 6 Kettlebell jumps