CrossFit Havoc Palmetto, Ellenton, Parrish – Page 100 – CrossFit Havoc

WOD Tuesday May 31st

Warm up: sit ups, switch steps 1 . 5 Rounds: 30 sec ab wheel roll outs 30 sec rest 30 sec Double Unders 30 sec rest 2 . 3 Rounds For Time: 200 Calorie Row 10 Deadlifts 5 Burpees over the Rower

WOD Monday May 30th

The Gym is Open From 6:30a.m. – 1:00p.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 7:00 a.m., 9:00 a.m., or 11:00 a.m. “Murph” For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and airContinue reading “WOD Monday May 30th”

WOD Friday May 27th

“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: planks, push ups, sit ups 1 . For 4 Sets: 4-10 Ring dips 8-20 GHD sit ups 2 . 2 Rounds For Time: 20 Box step overs with 2 dumbbells or kettlebells 20 Shoulder to Overhead 20 Box step oversContinue reading “WOD Friday May 27th”

WOD Thursday May 26th

“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: glute ham raise, sit ups, good mornings 1 . 9, 7, 5, 3, 1 Deadlift (increase weight as you go) 1 set of toes to bar after each set 2 . For Time: 400, 300, 200, 100 Meter Row 40,Continue reading “WOD Thursday May 26th”

WOD Wednesday May 25th

“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: empty bar snatch stuff Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: pull ups or muscle ups 3rd Minute: 1 Snatch 4th Minute: box jump overs

WOD Tuesday May 24th

Warm up: push ups, plank, sit ups, bike 1 . For Time: 10- 1 Bench Press (increase weight as you go) 200 Meter Run Between Sets 2 . As Many Rounds as Possible in 9 Minutes: 30 Double Unders 6 Power Cleans

WOD Monday May 23rd

Warm up: Back extensions, bottom of squat hold, good mornings 1 . 3 Rounds: Every 4 Minutes: 20 Air Squats 10 Back Squats 20 Air Squats 2 . For Time: 1 Mile Run 50 Burpee Pull ups

WOD Friday May 20th

Warm up: planks, push ups, sit ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 5 Hang Power Cleans 2nd Minute: Rope Climb 2 . For Time: 1000 Meter Row 100 Kettlebell Swings

WOD Thursday May 19th

Warm up: glute ham raise, sit ups, good mornings 1 . 10, 8, 6, 4, 2 Deadlift (increase weight as you go) 1 Set of Strict Pull ups after each set 2 . As many rounds as possible in 12 Minutes: 24 Mountain Climbers 24 Medicine ball Sit ups 24 Ball Slams

WOD Wednesday May 18th

Warm up: empty bar clean and jerk work For Time: 6 Rounds: 3 Clean and Jerks 6 Burpee box jump overs 12 Calorie Bike 6 Rounds: 2 Clean and Jerks 4 Burpee box jump overs 8 Calorie Bike 6 Rounds: 1 Clean and Jerk 2 Burpee box jump overs 4 Calorie Bike