CrossFit Havoc

WOD Thursday September 3rd

Warm up: 200 Meter Jog / Empty Bar Sn**ch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Sn**ch (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Sn**ch (Increase weight as you go) 3 . 4 Rounds for Time: 20 / 16 Calorie Bike 15 Devil Press @ 50 / 35 10 Box Jump Overs

WOD Thursday September 3rd Warm up: 200 Meter Jog / Empty Bar Sn**ch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Sn**ch (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 …

WOD Wednesday September 2nd

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Ring Rows / 10 Ring Push ups / 1 Minute of Jump Rope Practice Every Minute on the Minute for 32 Minutes: 1st Minute: 2 Clean and Jerks 2nd Minute: Muscle ups 3rd Minute: Double Unders 4th Minute: Rest/Add Weight

WOD Wednesday September 2nd Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Ring Rows / 10 Ring Push ups / 1 Minute of Jump Rope Practice Every Minute on the Minute for 32 Minutes: 1st Minute: 2 Clean an…

WOD Tuesday September 1st

Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 5 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . For Time: 500 Meter Run 50 Thrusters @ 95 / 63 500 Meter Row

WOD Tuesday September 1st Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 5 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . For Time: 500 Meter Run 50 Th…

WOD Monday August 31st

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 5 Back squats (increase weight as you go) Right # of ab wheel roll outs 2 Minutes on Bike 2 . As Many Rounds as Possible in 14 Minutes: 7 Australian Pull ups 14 Walking Lunges holding dumbbells 7 Burpees over Dumbbell

WOD Monday August 31st Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 5 Back squats (increase weight as you go) Right # of ab wheel roll …

WOD Friday August 28th

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 . For Time: 20, 15, 10, 5 Calorie Bike Shoulder to Overhead @ 115 / 83

WOD Friday August 28th 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 . For Time: 20, 15, 10, 5 C…

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…