Holiday Party December 18th at 6pm! 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 . As ManyContinue reading “WOD Thursday December 9thu”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday December 8th
Holiday Party December 18th at 6pm! Warm up: Air Squats, Ring Rows, Push ups, sit ups For Time: 10 Thrusters 8 Muscle Ups 8 Thrusters (add weight) 60 Double Unders 6 Thrusters (add weight) 4 Rope Climbs 4 Thrusters (add weight) 20 Glute Ham Sit ups 2 Thrusters (add weight) 20 Glute Ham Sit upsContinue reading “WOD Wednesday December 8th”
WOD Tuesday December 7th
Holiday Party December 18th at 6pm! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 5 2 . Regular Strict Press: 3 Sets of 5 3 . 2 Rounds For Time: 25 Pull ups 50 Walking Lunges w/ plate overhead 75 Lateral SwitchContinue reading “WOD Tuesday December 7th”
Gymnastics Week 6 December 6th and 9th
Monday December 6th: Warm up – 10-15 of each: scap pull-ups + beat swings + strict knee raises + hand release push ups For quality5 roundsMax rep strict pull ups10 calorie bike15 GHD sit ups 12:00 AMRAP1 bar muscle up // 2 chest to bar pull ups10 cal row2//410 cal row3//6….. Accessory50 second plank +Continue reading “Gymnastics Week 6 December 6th and 9th”
Endurance December 6th, 8th, 10th
Monday December 6th: Warm up – 100’ walking lunge + 15 banded good mornings + 10 inch worms + 200 m row 10 rounds for time4 d ball over shoulder6 cal row8 box jumps 4 x 2:00 AMRAPs rest 1:00 between10 Burpee box jump overs + max calorie row in remaining time 3x failure –Continue reading “Endurance December 6th, 8th, 10th”
WOD Monday December 6th
Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 4 Reps: Front Squat 3 Sets of 2 Reps: Front Squat *increase weight each set 2 . 3 Rounds For Time: 12 Snatches 12 Burpees over the bar
WOD Saturday December 4th
Holiday Party December 18th at 6pm! In teams of 3 or 4: 100 Overhead Lunges 100 Power cleans 100 Thrusters *Every 3 minutes including 0:00 the entire team does a 100 meter run (break up reps between all partners but one person works at a time)
WOD Friday December 3rd
Holiday Party December 18th at 6pm! Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 2 Deadlifts 10-15 Glute ham sit ups 2 . 3 Rounds For Total Reps(NOT TIME): Unbroken set of Wallballs Unbroken set of Pull ups or Muscle ups Calories on Rower in 2 Minutes (ScoreContinue reading “WOD Friday December 3rd”
WOD Thursday December 2nd
Holiday Party December 18th at 6pm! 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 . 2 RoundsContinue reading “WOD Thursday December 2nd”
WOD Wednesday December 1st
Holiday Party December 18th at 6pm! Warm up: empty bar snatch stuff 15 Rounds For Time: 1 Rope Climb 2 Snatches 4 Glute Ham Sit ups 8 Kneeling Squat Jumps
CrossFit Havoc 