CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday September 23rd

Warm up: pvc pull throughs, wrist stretches, empty bar snatch work 1 . Every 30 Seconds For 5 Minutes: (10 total reps) 1 Hang Full Snatch * Same weight whole time 2 . 15 Minutes to Find a Max Snatch 3 . As Many Rounds As Possible in 6 Minutes: 10 Pull ups 15 Wallballs

WOD Wednesday September 22nd

Warm up: 2 minutes on a rower, back extensions, sit ups, empty bar clean and jerk work 16 Rounds For Time: 1 Clean 1 Clean and jerk 4 Burpee Box Jump Overs 16 Double Unders

WOD Tuesday September 21st

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max: Strict Press 2 . 5 Rounds for Time: 5 Hang Power Snatches 5 Back Squats 5 Muscle Ups 5 Dips 200 Meter Run

Gymnastics Week 2 September 20th and 23rd

Monday September 20th: warm up20 cal bike + 8 inch worms + 5:00 HSW or hold practice 1 . EMOM x 12odd – 50% of max SHSPU or Pushupseven – right amount of HSW distance or wall walks 2 . 2-2-2-3 intervals rest 1:00 between rounds10 hang power cleans10 bar facing burpeesmax HSPU (kipping orContinue reading “Gymnastics Week 2 September 20th and 23rd”

Endurance September 20th, 22nd, 24th

Monday September 20th: warm up3:00 bike + 20 jump squats + 10 burpees 1 . 5 rounds 2:00 rest between15 calorie row15 box jumps200 m run 2 . AMRAP x 12:007 cal bike7 wall balls7 burpees 3 . 3 sets:12 DB bench press12 Ab wheel rollouts:30 plank Wednesday September 22nd: warm up3:00 row + 20Continue reading “Endurance September 20th, 22nd, 24th”

WOD Monday September 20th

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 3 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . For Time: 20, 15, 10, 5 Toes to Bar Walking Lunges (per leg) Push Press

WOD Saturday September 18th

In Teams of 2 or 3: 150 Wallballs 100 pull ups 300 Double Unders 100 Calorie Row 150 Wallballs

WOD Friday September 17th

Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . 5 Sets of 3 Reps: Deadlift 2 . For Time: 2 Rounds of: 15 Toes to bar 20 Thrusters Then, 3 Rounds of: 6 Muscle Ups 12 Front Squats

WOD Thursday September 16th

Warm up: pvc pull throughs, wrist stretches, empty bar snatch work 1 . Every 30 Seconds For 5 Minutes: (10 total reps) 1 Hang Full Snatch * Same weight whole time. Work on Speed Under Bar. 2 . Every Minute on The Minute For 10 Minutes: 1 Full Snatch * Increase weight with good reps.Continue reading “WOD Thursday September 16th”

WOD Wednesday September 15th

Warm up: handstand hold, push ups, ring rows, air squats “Mary” As many rounds as possible in 20 minutes of: 5 Handstand pushups 10 Pistols 15 Pullups Rest 5 Minutes, Then: 800 Meter Run 8 Minutes to Find a Max Clean and Jerk