Warm up # 4 1. Turkish get up: 1,1,1,1,1,1,1,1,1,1 2. For time: 185 lb deadlift x 20 Pushups with hands on barbell x 30 Lateral barbell jumps x 40 (double count) Sit ups x 50
Tag Archives: pushup
WOD Monday May 5th
Warm up # 1 1. Front Squat: 3,3,3,3,3 2. “Cinco” 5 Rounds for time of: 5 Handstand pushups 5 Burpee box jumps @ 30″/24″ 5 Max height Med ball Air shots 14/10 5 Air squat to lateral plate hop over (5 each side) 5 plyo pushups laterally over plate (5 each side)
WOD Monday April 28th
Warm up # 1 1. Back squat : 5,5,5,5,5 2. 40, 30, 20, 10 reps for time of: Pushups Box jumps @ 20″
WOD Thursday April 24th
Warm up : 800 meter run 1. 10 minutes of something you suck at. 2. 3 rounds for time of: 30 wallballs – Every time you drop the medicine ball do 5 pushups. 200 meter run
WOD Tuesday April 8th
Warm up # 3 For time: 500 meter row 50 pullups 400 meter run 40 pushups (hand release) 300 meter row 30 pullups 200 meter run 20 pushups (hand release) 100 meter row 10 pullups http://www.youtube.com/watch?v=c2hGIbGLmI4 https://www.t-nation.com/training/jogging-delusion https://www.t-nation.com/training/death-of-steady-state-cardio Regular Cardio Will Make You Fat
WOD Tuesday March 18th
Warm up: 25 burpees 1. Weighted Pushups: 5,5,5,5,5 RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived byContinue reading “WOD Tuesday March 18th”
WOD Tuesday January 21st
Attention!!! The gym will be closed Today for classes from 9-12. Classes will resume at 12:00. Warm up # 4 1. Weighted Pushup: 45 lbs x max reps in 1 minute Rest 2 minutes 35 lbs x max reps in 1 minute Rest 2 minutes 25 lbs x max reps in 2 minutes 2. 10Continue reading “WOD Tuesday January 21st”
WOD Friday January 3rd
Beginning of the month. Rent is Due. Thanks! Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. 1. For time: 45 / 25 lb plate 1 mile run 1 Rope climb 25 Burpees 1 Rope climb 400 meter run 1 Rope climb 25 Pushups 1Continue reading “WOD Friday January 3rd”
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 