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 . As Many Rounds As Possible in 10 Minutes: 1 RopeContinue reading “WOD Thursday September 30th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday September 29th
Warm up: back extensions, sit ups, bear crawls, ring rows “Yo mama so crazy” For time: 30 Snatches @ 115/ 83 21 Thrusters @ 115/ 83 21 Pullups 15 Thrusters @ 115/ 83 15 Pullups 9 Thrusters @ 115/ 83 9 Pullups 30 Clean and jerks @ 115/ 83
WOD Tuesday September 29th
Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 5 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . 3 Rounds For Time: 200 Meter Row 10 Burpee Box Jump Overs
Endurance September 27th, 29th, October 1st
Monday September 27th: Warm up: 200 m run + 10 inch worms + 20 air squats 1 . 4 rounds15 cal row10 box jumps5 burpees Rest 5:00 3 rounds20 cal row10 burpee box jump overs Rest 5:00 3 rounds15 DB bench press300 m run Wednesday September 29th: Warm up: 3:00 row + 20 jump lungesContinue reading “Endurance September 27th, 29th, October 1st”
Gymnastics Week 3 September 27th and 30th
Monday September 27th: Warm up: 3:00 row + 5 wall walks + 5:00 handstand walk practice 1 . EMOM x 12Odd – Strict HSPU +1 rep from last weekEven – :30 max calorie row 2 . WOD:20-15-10-5Handstand push-upsBox jumps200 m AFTER each round 3 . AccessoryAccumulate40 DB bench press40 GHDSU or sit ups Thursday SeptemberContinue reading “Gymnastics Week 3 September 27th and 30th”
WOD Monday September 27th
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 2 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . For Time: 20 Hang Power Cleans 20 Shoulder to Overhead 20 Back Squats 200 Meter Run 10 HangContinue reading “WOD Monday September 27th”
WOD Saturday September 25th
In Teams of 2 or 3: As Many Rounds As Possible in 30 Minutes: 400 Jumping Jacks 300 Kettlebell Swings 200 Lateral Switch Steps 100 Dumbbell Thrusters 50 Burpees
WOD Friday September 24th
Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . 5 Sets of 2 Reps: Deadlift 2 . For Time: 50 Sit ups 40 Push ups 50 Sit ups 30 Ring Push ups 50 Sit ups 20 Clapping Push ups 50 Sit ups 10 Handstand Push ups
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
CrossFit Havoc 