Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows Every 2 min for 8 sets (16 minutes): 2 Power Snatch + a set of unbroken Pull ups 2. For Time: 30 Wallballs @ heavy 30 Wallballs @ lighterContinue reading “WOD Thursday August 17th”
Tag Archives: Wallball
WOD Thursday August 10th
Warm up: 1000 meter row Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stopContinue reading “WOD Thursday August 10th”
WOD Monday July 24th
Warm up: 500 meter row 2 rounds – 8 kang squats / 12 sit ups Front squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 3. For time: 30 Calorie row 30 Wallballs 30 Pullups
WOD Friday July 14th
Warm up: 2 Rounds of – X walk x 15 steps in each direction / 12 Glute ham raise Deadlift: 10,10,10 2. For time: 50 Wallballs 25 Pushups 25 Wallballs 50 Pushups Begin every minute with 5 double leg mountain climbers. 20 minute time cap.
WOD Monday July 10th
Don’t forget! This Saturday there is a fundraiser workout at CrossFit Lakewood Ranch. Be There! Warm up: 2 rounds of: 100′ side shuffle / 100′ high skip / 12 GHR 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. For time: 30 Strict press @ 75 / 53 30 Sit ups 30 Wallballs 30 PushupsContinue reading “WOD Monday July 10th”
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
WOD Friday June 9th
This months Instagram Challenge Winners were Ani and Stirling Jr!! Awesome video! New Challenge is: PR ANYTHING! Submit a video on Instagram of your PR. Tag @crossfithavoc and @havoc_strong Warm up: 2 Minutes of Double Unders, 3 Rounds: 5 Banded Good Mornings, 5 Push ups 20 minutes to find a max: Bench Press 2. ForContinue reading “WOD Friday June 9th”
WOD Thursday May 25th
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 400 Meter Run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every minute on the minute for 30 minutes: 1st minute: 1 Snatch 2nd minute: 1 Rope Climb (LeglessContinue reading “WOD Thursday May 25th”
WOD Tuesday May 23rd
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 8 Sets: 1 Push Press + 2 Jerks *Try to increase weight from last week* 2. AsContinue reading “WOD Tuesday May 23rd”
WOD Thursday May 11th
Warm up: 400 meter run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every 90 sec for 6 sets: 2 Snatches (do 1 snatch then drop it, not touch and go reps) 2. For Time: 500 Meter Row 50 Wallballs 50 Kettlebell Swings Oh How the times have changed. Females SnatchingContinue reading “WOD Thursday May 11th”
CrossFit Havoc 