Warm up # 2 1. Weighted pullups x max reps @ 53 lbs Rest 3 minutes, 44 lbs rest 3 minutes, 35 lbs rest 3 minutes, 26 lbs rest 3 minutes, no lbs 2. For time: 50 Box jumps @ 24″ / 20″ 40 Kettlebell snatches @ 1.5 / 1 pood 30 Box jumps @Continue reading “WOD Tuesday May 20th”
Tag Archives: pullup
WOD Monday April 21st
Warm up # 1 1. Front Squat 5,5,5,5,5 2. “Strict Fran” 21,15,9, reps for time of: 95 lb front squat 95 lb strict press Real pullups Genie squat or not, 320 has got to be the heaviest front squat I have ever seen. Unbelievable.
WOD Monday March 3rd
Rent is Due. Thanks! Warm up # 1 1. Front squat: 3 reps every 3 minutes for 12 minutes (5 total sets) 2. 10 rounds for time of: 2 muscle ups or 6 pullups 200 meter run 4 Thrusters @ 135 / 95 lbs
WOD Wednesday February 19th
Warm up # 2 For time: 400 meter run 50 Overhead squats @ 75 lbs (Do as many as you can unbroken to start the set) 400 meter run 50 Pullups – Start with a max set of strict pullups, then move to kipping. Make sure the first set is a true max effort. (ThisContinue reading “WOD Wednesday February 19th”
WOD Monday February 10th
Warm up # 5 1. Overhead squat: 5,5,5,5,5 2. “Leeloo” For time: 100 Air squats 100 Pullups 100 Burpees (Not my fault. She came up with it)
WOD Wednesday January 15th
Warm up # 2 1. Weighted Pullups: 1,1,1,1,1 2. “GI Jane” 100 burpee pullups for time
WOD Thursday January 9th
Warm up # 5 1. Snatch technique x 10 minutes 2. For time: 95 lb snatch x 20 Pullups x 15 115 lb snatch x 15 Pullups x 15 135 lb snatch x 10 Pullups s x15 155 lb snatch x 5 Pullups x 15 One of favorite weightlifting videos
WOD Tuesday January 7th
Warm up # 4 1. Weighted Pullup: 3,3,3,3,3 2. For time: 24″ Box jump x 50 Wallball x 50 Knees to elbows x 50 1.5 pood/1 pood kb figure 8 x 50 (25 each side) Every 2 minutes do 20 double unders. If you can’t get at least 10 double unders in a row. DoContinue reading “WOD Tuesday January 7th”
WOD Monday December 30th
Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. The gym will be open from 9-1 on Tuesday Dec 31st and closed on Jan 1st 1. 3 sets of max reps : strict pullups – rest 3 minutes between efforts 2. For 20 minutes: OddContinue reading “WOD Monday December 30th”
WOD Friday December 20th
“Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.
CrossFit Havoc 