CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday October 21st

Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Find a Max: Clean 3 . For Time: 30 Hang Power Cleans 300 Meter Run 30 Handstand Push ups 300 Meter Run 30 Hang Power Cleans

WOD Wednesday October 20th

Warm up: empty bar snatch work, jumping pull ups, air squats, tuck jumps 20 Rounds For Time: 1 Snatch 2 Muscle ups 3 Box Jump Overs 4 Pistols

WOD Tuesday October 19th

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 2 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . As Many Rounds As Possible in 15 Minutes: 10 Calorie Bike 15 Australian Pull ups 20 Ball slams 25 Switch Steps

Gymnastics Week 6 October 18th and 21st

Monday October 18th: Warm up:2:00 row + 15 pushups + 15 GHD sit ups + 20 walking lunges 1 . For time:21-15-9DB bench press 35#s/20#sRow caloriesBurpees 2 . 15:00 AMRAP8 HSPU200 m run8 toes to bar200 m run 3 . 4:00 AMRAPMax rep HSPU – sets can only be 3 reps, if 2 are doneContinue reading “Gymnastics Week 6 October 18th and 21st”

Endurance October 18th, 20th, 22nd

Monday October 18th: Warm up:2:00 bike + 20 jumping lunges + 20 slam balls 1 . For time:50 cal row3 rounds of:8 burpee box jump overs8 wall balls8 sit ups35 cal row2 rounds of:10 burpee box jump overs10 wall balls10 sit ups20 cal row1 round of:15 burpee box jump overs15 wall balls15 sit ups 2Continue reading “Endurance October 18th, 20th, 22nd”

WOD Monday October 18th

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 8 Reps: Back Squat 3 Sets of 4 Reps: Back Squat *increase weight each set 3 . 2 Rounds For Time: 25 Push Press 50 Air Squats 100 Double Unders

WOD Saturday October 16th

In Teams of 2, 100 Med ball Sit ups – Pass ball between each rep 50 Power Cleans – You go, I go (One Barbell) 100 Partner Ball Slams – Pass ball between each rep 50 Power Cleans – You go, I go 100 Wallballs – Pass ball between each rep

WOD Friday October 15th

Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 8 Overhead Barbell Lunges Per Leg 8 Hip Bridges w/ barbell on bench 2 . For Time: 5, 4, 3, 2, 1 Snatch + Overhead Squat (increase weight if you like) 50, 40, 30, 20, 10 SitContinue reading “WOD Friday October 15th”

WOD Thursday October 14th

Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Every 30 Seconds For 5 Minutes: 1 High Hang Full Clean 2 . Every Minute on Minute for 10 Minutes: 1 Full Clean * Increase weight with good reps 3 . For Time: 3 Rope Climbs 30 Calories on a thingContinue reading “WOD Thursday October 14th”

WOD Wednesday October 13th

Warm up: back extensions, switch steps, handstand hold, ring rows For Time: 100 Ft Handstand Walk 50 Lateral Barbell Jumps 40 Pull ups 30 Deadlifts 20 Kneeling Squat Jumps 10 Clean and Jerks 20 Kneeling Squat Jumps 30 Deadlifts 40 Pull ups 50 Lateral Barbell Jumps 100 Ft Handstand Walk