Pullups – Page 9 – CrossFit Havoc

WOD Monday June 18th

Warm up: 3 rounds – 15 Kb swings / 15 sit ups Front squat: 5,5 2. Back squat: 5,5 3. 6 Rounds for time of: 12 Wallballs 3 Muscle ups or 6 Chest to bar pullups or 9 Pullups

Warm up: 50 kb figure 8’s 1. Every 4 minutes x 3 sets: Max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: strict press x 3 reps Evens: Glute Ham sit ups x 6 – 12 reps 3. For time: 30 Ball slams 60 Double leg mountain climbersContinue reading “WOD Tuesday June 13th”

WOD Monday May 8th

Who won this weeks and Havoc Loop Challenge!? Watch @crossfithavoc Instagram for announcement! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5, 5, 5, 5, 5 @ 70-75% of your max 2. As many Rounds as possible in 25 minutes: Begin with: 1 Mile Run Then AMRAP the followingContinue reading “WOD Monday May 8th”

WOD Thursday March 30th

Warm up: Yes Every minute on the minute for 30 minutes: Minute 1: Snatch x 1 Minute 2: Row or bike for 5 – 15 Calories Minute 3: Muscle ups or pullups x the right number

WOD Friday March 10th

Warm up: 500 Meter Row, 2 Rounds: 8 pull ups, 8 Empty Bar Power Snatch + Overhead Squat Open Workout 17.3: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. / 63 lbs Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. / 93 lbs *PriorContinue reading “WOD Friday March 10th”

WOD Monday February 20th

Warm up: 2 rounds of: 1 minute of jumping jacks / 10 glute ham raise / 10 sit ups Front Squat: 1,1,1 2. Back Squat: 2,2 3. Every minute on the minute for 8 Minutes: Odd: 15 Thrusters @ 95 / 63 Even: 15 Pullups ( adjust reps to appropriate number) (not too appropriate though)

WOD Monday February 6th

Warm up: 2 Rounds: 200 meter run / 10 Kang squats Front squat: 4,4 2. Back Squat: 6,6 3. For time: 20 Push presses 30 Burpees 40 Pullups 50 Lateral barbell jumps

WOD Wednesday February 1st

Hey guys, CrossFit Havoc is 8 years old today. Warm up: 800 meter run 8 rounds for time of: 8 Pullups 8 Box jumps 8 Thrusters

WOD Monday November 28th

This Saturday!!! Get Ready!!! Warm up: 2 rounds of: High skips x 100 feet / Butt kickers x 100 feet / Glute ham raise x 10 Back Squat: 4 x 3 @ 85% 2. Every 3 Minutes x 3 intervals: 6 Thrusters 100 meter run 6 Thrusters Every 2 Minutes x 4 intervals: 10 PullupsContinue reading “WOD Monday November 28th”

WOD Wednesday November 23rd

Yo, The gym is open for 9 am only on Thursday, and Afternoon classes only on Friday. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees For time: 500 meterContinue reading “WOD Wednesday November 23rd”