CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday May 17th

Warm up: push ups, handstand hold, sit ups 1 . For 3 Sets: 2 Push Press 200 Meter Run Between Sets 2 . 3 Rounds For Time: 60 Air Squats 30 Empty Bar Hang Snatches

WOD Monday May 16th

Warm up: Back extensions, bottom of squat hold, good mornings 1 . Back squat: 20, 10 2 . For Time: 1200 Meter Run 60 Push ups 60 Pull ups 120 Double Unders

WOD Friday May 13th

Warm up: planks, push ups, sit ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Deadlifts 2nd Minute: muscle up 2 . For Time: 1000 Meter Row 100 Wallballs

Warm up: Empty bar snatch stuff 1 . For 10 Sets: 1 Clean + thruster 1 Rope Climb 2 . As many rounds as possible in 8 minutes: 16 Thrusters 32 Double Unders As many rounds as possible in 4 minutes: 8 push ups 16 Ball Slams As many calories as possible in 2 minutes:Continue reading “WOD Thursday May 12th”

WOD Wednesday May 11th

Warm up: empty bar snatch work 20 Rounds For Time: 1 Snatch 2 Pistols per leg 3 Handstand Push ups 4 GHD sit ups or regular sit ups

WOD Tuesday May 10th

Warm up: push ups, handstand hold, sit ups 1 . For 3 Sets: 3 Push Press 200 Meter Run Between Sets 2 . 3 Rounds For Time: 10 Clean and Jerks 15 Box Jumps 30 Pull ups

WOD Monday May 9th

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Find a max: Front Squat 2 . For Time: 800 Meter Run 80 Burpees 800 Meter Run

WOD Friday May 6th

Warm up: planks, push ups, sit ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Bench press 2nd Minute: 100 Meter run 2 . For Time: 100 Ft Bear Crawl or Handstand Walk 100 Kettlebell Swings 100 Ft Bear Crawl or Handstand Walk

WOD Thursday May 5th

Warm up: Empty bar snatch stuff 1 . For 10 Sets: 1 hang snatch + snatch 1 Rope Climb 2 . For Time: 8, 16, 24, 32 Box Jump Toes to Bar

WOD Wednesday May 4th

Warm up: yes For Time: 50 Wall balls 50 calorie bike 50 Handstand Push ups 50 Wall balls 50 Double Kettlebell Deadlifts or Trap bar deadlifts 50 calorie row 50 Wall balls