Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5 x 4 (5 sets of 4 reps) @ 75-80% of your max 2. 2 Rounds for time: 800 Meter Run 4 Rope Climbs 16 Thrusters Do not take this guys advise, but he is pretty funny. For Mature Audiences Only.
Tag Archives: Workout of the Day
WOD Monday May 15th
Warm up: Do Stuff! “I bet you won’t do this workout.” 15 Rounds OR 37 Minute Time Cap, whichever comes first: 1 Heavy Ass Clean & Jerk 5 Non-cheater Handstand Push ups 1 Heavy Ass Clean & Jerk 5 Real Pull ups
WOD Friday May 12th
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 4 x 4 (try to end heavier then last week) 2. 2 Rounds for Time: 200 Meter Farmers Carry 300 Meter Run with Plate 400 Meter Run
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”
WOD Wednesday May 10th
Warm up: 1000 Meter Row 30 Rounds For Time: 3 Burpee Box Jumps 3 Power Cleans 3 Toes to bar
WOD Tuesday May 9th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 6 Sets: 2 Push Press + 3 Jerks 2. For Time: 10, 8, 6, 4, 2 Dumbbell Snatch (Per Arm) 50, 40, 30, 20, 10 Double Under
Weightlifting May 8th, 10th, 12th
Monday: Hang snatch + overhead squat x 6 sets (build) 2. Heaving snatch balance + overhead squat x 6 sets (build) 3. Back Squat: 3 x 5 @ 85% 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under + 5 sec pause front squat doubles x 5 sets (build)Continue reading “Weightlifting May 8th, 10th, 12th”
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 Friday May 5th
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 5 2. 5 Rounds for Time: 5 Power Cleans 5 Jerks 5 Bar Muscle Ups
WOD Thursday May 4th
Warm up: 800 Meter Run “The Empire Strikes Back” As many rounds as possible in 19:80: 20 Thrusters 10 Burpees over the bar 20 Hang Power Cleans 10 Calorie Row
CrossFit Havoc 