“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: planks, push ups, sit ups 1 . For 4 Sets: 4-10 Ring dips 8-20 GHD sit ups 2 . 2 Rounds For Time: 20 Box step overs with 2 dumbbells or kettlebells 20 Shoulder to Overhead 20 Box step oversContinue reading “WOD Friday May 27th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday May 26th
“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: glute ham raise, sit ups, good mornings 1 . 9, 7, 5, 3, 1 Deadlift (increase weight as you go) 1 set of toes to bar after each set 2 . For Time: 400, 300, 200, 100 Meter Row 40,Continue reading “WOD Thursday May 26th”
WOD Wednesday May 25th
“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: empty bar snatch stuff Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: pull ups or muscle ups 3rd Minute: 1 Snatch 4th Minute: box jump overs
WOD Tuesday May 24th
Warm up: push ups, plank, sit ups, bike 1 . For Time: 10- 1 Bench Press (increase weight as you go) 200 Meter Run Between Sets 2 . As Many Rounds as Possible in 9 Minutes: 30 Double Unders 6 Power Cleans
WOD Monday May 23rd
Warm up: Back extensions, bottom of squat hold, good mornings 1 . 3 Rounds: Every 4 Minutes: 20 Air Squats 10 Back Squats 20 Air Squats 2 . For Time: 1 Mile Run 50 Burpee Pull ups
WOD Friday May 20th
Warm up: planks, push ups, sit ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 5 Hang Power Cleans 2nd Minute: Rope Climb 2 . For Time: 1000 Meter Row 100 Kettlebell Swings
WOD Thursday May 19th
Warm up: glute ham raise, sit ups, good mornings 1 . 10, 8, 6, 4, 2 Deadlift (increase weight as you go) 1 Set of Strict Pull ups after each set 2 . As many rounds as possible in 12 Minutes: 24 Mountain Climbers 24 Medicine ball Sit ups 24 Ball Slams
WOD Wednesday May 18th
Warm up: empty bar clean and jerk work For Time: 6 Rounds: 3 Clean and Jerks 6 Burpee box jump overs 12 Calorie Bike 6 Rounds: 2 Clean and Jerks 4 Burpee box jump overs 8 Calorie Bike 6 Rounds: 1 Clean and Jerk 2 Burpee box jump overs 4 Calorie Bike
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
