Warm up: Stretch/Empty Bar Work, Get your Power Clean station Ready For Time: 50 Walking Lunges 5 Power Cleans 40 Box Jump overs 4 Power Cleans 30 Handstand Push ups 3 Power Cleans 20 Pistols 2 Power Cleans 10 Muscle ups 1 Power Clean 10 Muscle ups 2 Power Cleans 20 Pistols 3 Power Cleans 30Continue reading “WOD Wednesday November 17th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday November 16th
Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 3 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . 2 Rounds For Time: 25 Wallballs 50 Double Unders 25 Sit ups 50 Double unders
Endurance November 15th, 17th, 19th
Monday November 15th: Warm up – 10 inch worms + 300 m run + 20 calorie row 5 x 3:00 AMRAP rest 1:00 between amraps10 calorie row10 box jumpsMax D ball over the shoulder 2 rounds for time:40 calorie row300 m run20 burpees100 m run 3 sets20 DB bench press20 DB tricep extensions Wednesday NovemberContinue reading “Endurance November 15th, 17th, 19th”
Gymnastics Week 3 November 15th, 18th
Monday November 15th: Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang EMOM 12:00o- +1-2 strict pull upse- +1-2 strict ring dips For time:Buy in – 20 toes to bar6 rounds6 BMU // 9 chest to bar30 double unders6 double DB man makersBuy out – 20Continue reading “Gymnastics Week 3 November 15th, 18th”
WOD Monday November 15th
Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 10 Reps: Front Squat 3 Sets of 5 Reps: Front Squat *increase weight each set 2 . For Time: 400 Meter Run 40 Pull ups 200 Meter Run 20 Pull ups
WOD Saturday November 13th
In Teams of 2 or 3: 500 Ft Bear Crawl 50 Calorie Row 50 Kettlebell Swings 50 Goblet Squats 50 Ring Rows 50 Goblet Squats 50 Kettlebell Swings 50 Calorie Row 500 Ft Bear Crawl
WOD Friday November 12th
Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 5 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of Double Unders 2nd Minute: 3 Push Press 3rd Minute: Calorie Bike
WOD Thursday November 11th
Warm up: 500 Meter Row, air squats, sit ups “Liam“ For time:Run 800 meters with a 45-lb. plate100 toes-to-bars155-lb. front squats, 50 reps15-ft. rope climbs, 10 ascentsRun 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class LiamContinue reading “WOD Thursday November 11th”
WOD Wednesday November 10th
Warm up: 1000 Meter Row, Empty Bar Snatch Work 20 Rounds For Time: 1 Snatch 2 Burpee Muscle up 3 Handstand Push ups 4 Pistols
WOD Tuesday November 9th
It’s ROWVEMBER!! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 4 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . As Many Rounds As Possible in 8 Minutes: 20 Double Unders 20 Kettlebell Swings 20 Mountain Climbers
CrossFit Havoc 