CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday October 22nd

Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 6 Overhead Barbell Lunges Per Leg 6 Hip Bridges w/ barbell on bench 2 . For Time: 20 Pull ups 30 Wall balls 10 Strict Pull ups 20 Thrusters 10 Strict Pull ups Wall balls 20 PullContinue reading “WOD Friday October 22nd”

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”