Warm up of your choice Turkish get up : 1 rep every minute for 16 minutes (8 right, 8 left) 2. For time: Row 80 calories Begin the workout with 15 pushups, every 2 minutes complete another set of 15 pushups on your way to 80 calories. This is a far more impressive time thanContinue reading “WOD Friday August 14th”
Tag Archives: row
WOD Wednesday August 5th
Warm up #10 For time: 40 Calories on the rower 30 Overhead squats @ 75 / 53 lbs 20 Toes to bar 1000 meter run 20 Toes to bar 30 Overhead squats @ 75 / 53 lbs 40 Calories on the rower
WOD Monday June 22nd
Warm up # 1 1. Every minute on the minute for 12 minutes: 2 Back squats @ 75 % of 1 rep max 2. For time: Row 1000 m 1.5 pood swing x 100 Sit ups x 100
WOD Thursday June 18th
Warm up # 4 For time: 300 meter run 30 Pistols 30 Toes to bar 300 meter run 30 Wallballs 30 Weighted sit ups holding med ball 300 meter run 30 Calorie row 30 Renegade rows 300 meter run
WOD Friday June 12th
Warm up of your choice 1. Two hands anyhow: do it 2. Windmills: 5,5,5 3. 500 meter row: max effort
WOD Friday June 5th
Warm up of your choice 1. Weighted pullup: 1,1,1,3,3,3,5,5,5 2. 3 Rounds for time of: 3/4 / 2/3 Body weight bench press x 15 300 meter row
WOD Wednesday May 27th
Remember the gym is closed this weekend so we can watch the Havoc teams compete at WOD JAMZ in St. Pete. Come on out and watch! Warm up # 2 1. Heavy kettlebell swings x 100 reps in as few sets as possible 2. For time: 500 meter row 20 Deadlifts @ 225 / 153Continue reading “WOD Wednesday May 27th”
WOD Friday May 22nd
Warm up of your choice 1. Hang power clean: 15 minutes to work up to a 3 rep max 2. “Jackie” For time: 1000 meter row 50 Thrusters @ 45 / 33 30 Pullups
WOD Monday May 11th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 1 1. Every 2 minutes for 16 minutes: Back squat x 2 reps 2. “Time to sweat” 50 burpees Havoc loop run 50 Calories on rower
WOD Tuesday April 21st
Warm up: Handstand hold x 30 seconds / Back extension x 20 x 2 rounds 1. Evey 2 minutes for 20 minutes: 1 Press 2 Push presses 3 Jerks 4 Pullups – no kipping please 2. For time: Row 40 calories 40 Power wallballs http://www.youtube.com/watch?v=2AaS3iZ8AWA
CrossFit Havoc 