Warm up: 2 Rounds: 5 Kang squats / 5 Hang muscle cleans / 5 Tuck jumps Every minute on the minute for 12 minutes: Odds: Power clean + Hang power clean Evens: Hang Power clean + Power clean *Hold on to the bar 2. For time: 200 Meter run 20 Deadlifts @ 315 / 225Continue reading “WOD Thursday April 1st”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday March 31st
Warm up: Get Ready 20 Rounds for Time: 1 Power snatch + Snatch 10 Calorie row / bike 1 Muscle up *Begin the Workout with 1 Rope Climb. Then, every 3 minutes stop and do 1 Rope Climb*
WOD March 30th
Warm up: 20 push ups, 20 Mountain Climbers, Empty bar jerks x 10 Every 2 minutes for 5 sets: 2 Push press + 3 jerks 2. 3 Rounds for time: 15 GHD Sit ups 20 Box jumps 25 Kettlebell swings
WOD Monday March 29th
Warm up: 2 minutes on a thing / 10 Single leg hip bridge / 20 Banded good mornings Every 2 minutes for 6 sets: 1 Front squat ( Max out next week ) 2. “Billy” For time: 100 reps ground to overhead 95 / 63 – Any method may be used: snatch, clean and jerk etc.,Continue reading “WOD Monday March 29th”
Partner WOD Saturday March 27th
Alternating every 2 minutes x 6 rounds per partner: 15 Calorie row 10 D ball over shoulder or 20 ground to overhead with plate
WOD Friday March 26th
Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”
WOD Thursday March 25th
Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 2 minutes on a thing / 3 Rounds of 5: Snatch balance / Overhead squat / Hang snatch Every Minute on the minute for 8 minutes: Snatch + Hang snatch 2. Every Minute on the minuteContinue reading “WOD Thursday March 25th”
Week of March 14th, 2021
Sunday March 14th: REST Monday March 15th: 1 . 10 Rounds: 5 GHD to Straight w/ 15lb to Press 5 Back Extensions 5 Strict Pull ups 2 . 5 Rounds: 20 Air Squats 10 Sit ups 10 Push ups Tuesday March 16th: 12 Rounds: 1 Power Clean @ 125 2 Bar Muscle ups 4 BoxContinue reading “Week of March 14th, 2021”
WOD Wednesday March 24th
Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 2 minutes on a thing / Dynamic mobility For time: 20 Wallballs 40 Double unders 18 Wallballs 40 Pushups 16 Wallballs 40 Sit ups 14 Wallballs 30 Double unders 12 Wallballs 30 Pushusps 10 Wallballs 30Continue reading “WOD Wednesday March 24th”
WOD Tuesday March 23rd
Warm up: 20 push ups, 20 Mountain Climbers, Empty bar jerks x 10 Every 2 minutes for 5 sets: 3 Push press + 2 jerks 2. 3 Rounds for Time: 400 Meter Run 20 Bench Press
CrossFit Havoc 