CrossFit Havoc

WOD Tuesday July 14th

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . Every 1:45 for 6 rounds: 150 / 100 Meter Row 20, 16, 12, 8, 4, 0 Dumbbell Thrusters

WOD Tuesday July 14th Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . Every 1:45 for 6 rounds: 150 / 100 Meter…

WOD Monday July 13th

Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Back Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Back Squats 2nd Minute: 100 Meter Run 2 . For Time: 2, 4, 6, 8, 10, 8, 6, 4, 2 Hang Clean and Jerks @ 95 / 63 Chest-to-Bar Pull ups

WOD Monday July 13th Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Back Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Back Squats 2nd Minute: 100 Mete…

WOD Friday July 10th

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rings 2 . For Time: 600 Meter Run 6 Minutes to Establish a 1 Rep Max Sn**ch

WOD Friday July 10th Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rin…

WOD Thursday July 9th

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Power Cleans / Practice Tough-n-go with light weight 1 . For 5 Sets: 10, 8, 6, 4, 2 Touch-n-Go Power Cleans Right # of Wall Walks *Increase weight each set, Make sure you take enough rest between your sets 4 . For Time: 15 Wallballs 300, 200, 100, 200, 300 Meter Row

WOD Thursday July 9th Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Power Cleans / Practice Tough-n-go with light weight 1 . For 5 Sets: 10, 8, 6, 4, 2 Touch-n-Go Power Cleans Right # of Wall W…

WOD Wednesday July 8th

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 20 Mountain Climbers / 10 Empty Bar Back Squats Every Minute on the Minute for 30 Minutes: Minutes 1-10: 1st Minute: 3 Back Squats (Same weight for all sets) 2nd Minute: Right # of Burpees Minutes 11-20: 1st Minute: 2 Back Squats (a little heavier) 2nd Minute: Right # of Reverse Burpees Minutes 21-30: 1st Minute: 1 Back Squat (a little heavier) 2nd Minute: Right # of Burpee Bangers

WOD Wednesday July 8th Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 20 Mountain Climbers / 10 Empty Bar Back Squats Every Minute on the Minute for 30 Minutes: Minutes 1-10: 1st Minute: 3 Back Squats (Same weight…

WOD Tuesday July 7th

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . As Many Rounds as Possible in 8 Minutes: 8 Alternating Dumbbell Sn**ches 16 Double Unders

WOD Tuesday July 7th Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . As Many Rounds as Possible in 8 Minutes:…

WOD Monday July 6th

Warm up: 1 Minute on Bike / PVC Pull Throughs / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Overhead Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Overhead Squat 2nd Minute: 100 Meter Run 2 . 2 Rounds for Time: 30 Pull ups 20 Shoulder to Overhead 10 Front Squats

WOD Monday July 6th Warm up: 1 Minute on Bike / PVC Pull Throughs / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Overhead Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Overhead…

WOD Friday July 3rd

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rings 2 . 3 Rounds For Time: 12 Push Press 9 Box Jump Overs

WOD Friday July 3rd Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rin…

WOD Thursday July 2nd

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Sn**ches 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Sn**ch + 1 Hang Sn**ch *increase weight as you go 4 . For Time: 400 Meter Run 40 Kettlebell Swings 400 Meter Run 40 Kettlebell Swings 400 Meter Run

WOD Thursday July 2nd Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Sn**ches 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Sn**ch + 1 Hang Sn**ch *increase weight as you go 4 . For Time: 400 Me…

WOD Wednesday July 1st

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Ring Rows / Empty Bar Thrusters For Time: 16 Rounds: 2 Muscle ups 3 Thrusters 8 Rounds: 1 Rope Climb 2 Thrusters

WOD Wednesday July 1st Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Ring Rows / Empty Bar Thrusters For Time: 16 Rounds: 2 Muscle ups 3 Thrusters 8 Rounds: 1 Rope Climb 2 Thrusters