Rent is Due. Thanks! Warm up # 2 1. For 12 Minutes: Odd minutes: 3 Push presses Even minutes: 3 pullups or muscle ups For the pullups or muscle ups, make the number 3 make sense; add weight, do them strict, use a smaller band, etc. 2. For time: 600 meter run 50 One arm kettlebellContinue reading “WOD Tuesday December 2nd”
Tag Archives: run
WOD Thursday November 13th
Warm up # 4 1. Hang snatch: 3,3,2,2,1,1 2. Every 3 minutes for 15 minutes: 200 meter run 20 pushups *Record time of each round Havoc Barbell Club 1. 3-Position Snatch (floor, below knee, above knee) 75% x 4 sets 2. Snatch Pulls – @ 95% (of snatch) x 3,3,3 100% x 2,2,2 3. DropContinue reading “WOD Thursday November 13th”
WOD Thursday November 6th
Warm up # 6 1. Power clean: 3,3,3,2,2,2 ( Please no touch and go) 2. For time: 50 Sit ups Run the Havoc loop 50 Kettlebell swings @ 1.5 / 1 pood Havoc Barbell Club: 1. High hang power snatch: 3,3,3 @ 70 – 75% 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Thursday November 6th”
WOD Tuesday October 28th
Warm up: 2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench Press: 3,3,3,3,3 2. For time: 500 meter row or run 15 Weighted pushups @ 45 / 15 400 Meter row or run 15 Strict pullups 300 meter row or run 15 Weighted pushups @ 45 / 15 200 Meter row orContinue reading “WOD Tuesday October 28th”
WOD Friday October 17th
Warm up of your choice 3 Rounds for time of: 300 meter run carrying a 45 / 25 lb plate. 25 Glute ham sit ups 20 Push press @ 95 lbs 15 Hang power cleans @ 95 lbs 10 Toes to bar
WOD Tuesday October 7th
Warm up # 3 1. Dumbell Bench press: 5,5,5,5,5 2. 8 Rounds for time of: 100 Meter run 10 Pullups (every other round is kipping) 10 Strict press @ 95 lbs
WOD Wednesday September 24th
Yo! Today is the last day to sign up for the Battle @ Havoc! Click to sign up! Warm up # 5 1. 20 minutes to establish a max on this complex: Power snatch, Hang power snatch, Overhead squat x 3 2. For time: 60 Kettlebell swings @ 1.5 / 1 pood 200 Meter runContinue reading “WOD Wednesday September 24th”
WOD Wednesday September 17th
Warm up # 4 1. Deadlift: 5,5,5,5,5 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop one of the staticContinue reading “WOD Wednesday September 17th”
WOD Friday September 5th
Warm up of your choice 1. 10 minutes of something you suck at 2. “Nancy” 5 Rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63
WOD Thursday August 14th
Warm up # 4 “Kelly” 5 Rounds for time of: 400 meter run 30 Box jumps @ 24″ 30 Wallballs
CrossFit Havoc 