Monday November 22nd: Warm up – 100’ walking lunge + 100’ high skips + 100’ long skips + 10 cal row 20:00 AMRAP30 cal row100’ overhead plate walking lunge with plate20 cal row15 burpee + ground to overhead Rest 5:00 Amount on rounds you got from last AMRAP, now for time. Accessory:20-16-12-8-4Sit upsDB bench WednesdayContinue reading “Endurance November 22nd, 24th, 26th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday November 22nd
Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 8 Reps: Front Squat 3 Sets of 4 Reps: Front Squat *increase weight each set 2 . “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5Continue reading “WOD Monday November 22nd”
WOD Saturday November 20th
In Teams or 2: 10 Minutes to Find: Max Clean and Jerk (combined weight) 15 Minute AMRAP: 30 Goblet Squats 30 Kettlebell Swings 30 Box Step Overs 10 Minutes to Find: Max Clean and Jerk (combined weight)
WOD Friday November 19th
Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 4 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of push ups 2nd Minute: 2 Hang Cleans 3rd Minute: Calorie Bike
WOD Thursday November 18th
1 . Find a Max : Havoc Snatch Complex (power snatch, hang snatch, heaving snatch balance) 2 . For Time: 2000 Meter Row 20 Overhead Squats 20 Bar Facing Burpees
WOD Wednesday November 17th
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”
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
CrossFit Havoc 