parrish – Page 28 – CrossFit Havoc

WOD Friday October 12th

Warm up: Pull and push a little Bench Press: 4 x 8 2. Weighted Pullup: 44 / 18 lb x 4 sets of max reps 3. 12 Minutes: Run Havoc Loop In the remaining time: Max distance rack walk @ 1.5 / 1 pood

Warm up: Shuttle, Skip, Back pedal, Karaoke, etc For time: 200 Meter Run 10 Wollymockers 300 Meter Row 10 Burpee box jump overs 400 Meter Run 10 High ass wallballs (try to throw the med ball over the 12′ rig or at least way higher than you usually do) 500 Meter Row 10 Strict pullup +Continue reading “WOD Wednesday October 10th”

WOD Tuesday October 9th

Warm up: Every 75 seconds: BTN Push press: 3 x 2 2. BTN Push Jerk: 3 x 2 3. Heaving snatch balance: 3 x 2 4. For time: 50 Overhead squats @ 135 / 93 10 Pullups every time you put the bar down

WOD Monday October 8th

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 8th”

WOD Friday October 5th

Warm up: Some pushin’ and pullin’ Bench press: 3 x 12 reps 2. Every 90 seconds for 6 sets: Hang power clean + Push press + jerk + jerk 3. 8 Rounds for time of: 8 Pushups 12 Air squats Cash out with a 200 meter run

WOD Tuesday October 2nd

Warm up: 100′ high skip / 100′ side shuffle / 100′ back pedal / 100′ butt kickers / 100′ high knees Wall mobility x 10 minutes 2. For time: 50 Burpees 50 Pullups 50 Goblet squats @ 1.5 / 1 pood *The workout starts with 40 double unders. Every 2 minutes stop and do 40Continue reading “WOD Tuesday October 2nd”

WOD Monday October 1st

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Front Squat: 30 Minutes to find a 1 rep max 2. For time: 30 Calories on a thing 15 Power clean and jerks @ bodyweight 30 more caloriesContinue reading “WOD Monday October 1st”

WOD Friday July 27th

Warm up: X walk / GHD Raise / GHD sit up / Good morning Deadlift: 1 rep every 75 seconds for 10 sets 2. For time: 30 GHD sit ups 25 Deadlifts @ 225 / 153 20 Kneeling squat jumps 15 Lateral barbell jumps 10 Bar facing burpees 5 Deadlifts or Power cleans @ 225Continue reading “WOD Friday July 27th”

WOD Thursday July 26th

Warm up: Pushup plank x 1 minute / Squat hold (bottom x 2 minutes) Every 45 seconds for 20 sets: Odd rounds: Some handstand push ups Even rounds: Pistols of some kind for some sort of rep scheme 2. For Time: 30, 20, 10 Ring push ups Heavy ass kettlebell swings

WOD Wednesday July 24th

Warm up: 400 meter run / 10 overhead squats / 10 hang snatches / 10 GHR 10 Rounds for time: 2 Snatches (Go up in weight every 2 rounds and try to end the workout with about 80 – 85% of your max on the bar) 100 meter run 2 Muscle ups ( bar orContinue reading “WOD Wednesday July 24th”