CrossFit Havoc

WOD Thursday August 27th

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / Empty Bar Clean Work 1 . For 5 Sets: 10, 8, 6, 4, 2 Hang Power Clean (increase weight as you go, try to do touch and go) 1 Minute Ski Between Sets 2 . Every 3 Minutes For 4 Rounds: 2 Minutes: 10 Overhead Squats @ 95 / 63 5 Burpees over Bar Max Reps of Pull ups In Remaining Time 1 Minute: Rest

WOD Thursday August 27th Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / Empty Bar Clean Work 1 . For 5 Sets: 10, 8, 6, 4, 2 Hang Power Clean (increase weight as you go, try to do touch and go) 1 Minute Ski Betwee…

WOD Wednesday August 26th

Warm up: 1 Minute on Bike / PVC Pull Throughs / 10 Sit ups / 10 Push ups / Empty Bar Sn**ch Work 12 Rounds For Time: 200 Meter Run 2 Sn**ches (Heavy-ish Single Reps) Odd Rounds: 10 Box Jump Overs Even Rounds: 10 Handstand Push ups

WOD Wednesday August 26th Warm up: 1 Minute on Bike / PVC Pull Throughs / 10 Sit ups / 10 Push ups / Empty Bar Sn**ch Work 12 Rounds For Time: 200 Meter Run 2 Sn**ches (Heavy-ish Single Reps) Odd Rounds: 10 Box Jump Overs E…

WOD Tuesday August 25th

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . As Many Rounds as Possible in 8 Minutes: 8 Goblet Squats W/ Kettlebell 8 Burpees 8 Kettlebell Swings Immediately into: As Many Rounds as Possible in 4 Minutes: 4 Goblet Squats W/ Kettlebell 4 Burpees 4 Kettlebell Swings

WOD Tuesday August 25th Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . As Ma…

WOD Monday August 24th

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 2 Back Squats 1 Front Squat 3 Minutes on Bike Between Sets *Increase weight as you go, Use Same weight for both Back and Front Squats 2 . For Time: 15 Power Cleans @ 155 / 103 30 Toes to Bar 600 Meter Row

WOD Monday August 24th Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 2 Back Squats 1 Front Squat 3 Minutes on Bike Betw…

WOD Friday August 21st

Warm up: 20 Jumping Jacks / 10 Inch Worms / 20 Mountain Climbers / 10 Sit ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Deadlift (Increase weight as you go) Right # of Toes to Bar 2 . 5 Rounds for Time: 200 Meter Row 5 Wall Walks

WOD Friday August 21st Warm up: 20 Jumping Jacks / 10 Inch Worms / 20 Mountain Climbers / 10 Sit ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Deadlift (Increase weight as you go) Right # of Toes to Bar 2 . 5 Rounds for Time: 200 Me…

WOD Thursday August 20th

Warm up: 200 Meter Jog / PVC Pull Throughs / 10 Back Extensions / 10 Sit ups / Empty Bar Sn**ch Work 1 . For 5 Sets: 10, 8, 6, 4, 2 Hang Power Sn**ch (increase weight as you go, try to do touch and go) 1 Minute Ski Between Sets 2 . Every 3 Minutes for 4 Sets: 20 Wallballs 10 Burpee Bangers

WOD Thursday August 20th Warm up: 200 Meter Jog / PVC Pull Throughs / 10 Back Extensions / 10 Sit ups / Empty Bar Sn**ch Work 1 . For 5 Sets: 10, 8, 6, 4, 2 Hang Power Sn**ch (increase weight as you go, try to do touch and…

WOD Wednesday August 19th

Warm up: 1 Minute on Bike / 10 Sit ups / 10 Air Squats / 10 Ring Rows / Empty Bar Clean and Jerk Work For Time: 8 Clean and Jerks (Heavy Singles all workout) 80 Air Squats 200 Meter Run 6 Clean and Jerks 60 Sit ups 400 Meter Run 4 Clean and Jerks 40 Pull ups 600 Meter Run 2 Clean and Jerks 20 Push ups 800 Meter Run

WOD Wednesday August 19th Warm up: 1 Minute on Bike / 10 Sit ups / 10 Air Squats / 10 Ring Rows / Empty Bar Clean and Jerk Work For Time: 8 Clean and Jerks (Heavy Singles all workout) 80 Air Squats 200 Meter Run 6 Clean and…

WOD Tuesday August 18th

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . For Time: 30 / 24 Calorie Bike 30 Devil Press @ 50 / 35 30 / 24 Calorie Bike

WOD Tuesday August 18th Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . For T…

WOD Monday August 17th

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 4 Back Squats 2 Front Squats 3 Minutes on Bike Between Sets *Increase weight as you go, Use Same weight for both Back and Front Squats 2 . As Many Rounds as Possible in 12 Minutes: 12 Double Unders 6 Hang Power Cleans @ 95 / 63 3 Burpee Box Jump Overs

WOD Monday August 17th Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 4 Back Squats 2 Front Squats 3 Minutes on Bike Bet…

WOD Friday August 14th

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Lunges 1 . For 4 Sets: 50 Ft Double Dumbbell Overhead Walking Lunge 10-20 GHD Sit ups 100 Meter Farmers Carry w/ Kettlebells 2 . 3 Rounds for Time: 24 Calorie Row 12 Deadlifts @ 275/183 6 Muscle ups

WOD Friday August 14th Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Lunges 1 . For 4 Sets: 50 Ft Double Dumbbell Overhead Walking Lunge 10-20 GHD Sit ups 100 Meter Farmers Carry w/ Kett…