CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday December 31st

The gym is open from 5am – 3pm today. Warm up: Jumping pull ups, handstand hold, lunges, sit ups 1 . For 5 Sets: 4 Weighted Pull ups 1 Turkish Get up per arm 2 . 2 Rounds For Time: 20 Deadlifts 21 Calorie Bike 20 Toes to Bar 21 Push ups on barbell

WOD Thursday December 30th

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Snatch *increase weight as you go 3 . 3 Rounds for Time: 12 Double Kettlebell Swings 6 Double Kettlebell Shoulder toContinue reading “WOD Thursday December 30th”

WOD Wednesday December 29th

Warm up: Ring rows, clean and jerk work For Time: 15 Muscle ups 30 Clean and Jerks 30 Toes to bar 60 Burpees 60 Calorie Row 30 Glute ham sit ups 30 Clean and Jerks 15 Muscle ups

WOD Tuesday December 28th

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 2 2 . Regular Strict Press: 3 Sets of 2 3 . As many rounds as possible in 14 Minutes: 2 Wall Walks 4 Hang power cleans 6 Handstand push ups 8 box jump overs

WOD Monday December 27th

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 8 Reps: Overhead Squat 3 Sets of 4 Rep: Overhead Squat *increase weight each set 2 . For Time: 30 Pull ups 60 Walking Lunges 120 Double unders 60 walking lungesContinue reading “WOD Monday December 27th”

WOD Friday December 24th

WE ARE OPEN FROM 9A.M. – 12P.M. WITH ONE CLASS AT 9:30 A.M. “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Body weight Power clean x 2 Body weight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you mustContinue reading “WOD Friday December 24th”

WOD Thursday December 23rd

Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *increase weight as you go 3 . For Time: 600 Meter Run 30 Back SquatsContinue reading “WOD Thursday December 23rd”

WOD Wednesday December 22nd

Warm up: air squats, sit ups, push ups, tuck jumps 15 Rounds for Time: 5 Wall balls 3 Toes to bar 5 Burpee box jump overs 3 Kettlebell Snatches per arm

WOD Tuesday December 21st

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 3 2 . Regular Strict Press: 3 Sets of 3 3 . 3 Rounds For Time: 400 Meter Row 20 Deadlifts 10 Strict Pull ups

WOD Monday December 20th

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 10 Reps: Overhead Squat 3 Sets of 5 Rep: Overhead Squat *increase weight each set 2 . As Many Rounds As Possible in 12 Minutes: 6 Hang Power Cleans 3 ShoulderContinue reading “WOD Monday December 20th”