Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there! https://games.crossfit.com/open Warm up: Pvc stuff / Empty bar practice Heaving snatch balance: 5 x 3 repsContinue reading “WOD Thursday March 11th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday March 10th
Warm up: Empty bar work 20 Rounds for time: 1 Power clean and jerk 1 Muscle up ( strict ? ) 1 Power clean Wallballs ( 5 on the odd rounds 10 on the even rounds )
Week of February 28th, 2021
Sunday February 28th: REST Monday March 1st: 10, 8, 6, 4, 2 Back Squat @ 95 Strict Pull up 20, 16, 12, 8, 4, 2 Pistol Per Leg Pull up Tuesday March 2nd: REST Wednesday March 3rd: 20 Rounds: 2 Power Clean @ 115 2 Kipping HSPU @ 25s2-10s 2 Box Jump Overs @ 30″Continue reading “Week of February 28th, 2021”
Week of February 21st, 2021
Sunday February 21st: REST Monday February 22nd: 10, 8, 6, 4, 2 Back Squat @ 105 20, 16, 12, 8, 4 GHD to Straight 5, 4, 3, 2, 1 Front Squat 10, 8, 6, 4, 2 Toes to Bar Tuesday February 23rd: REST Wednesday February 24th: 5 Rounds: 2 Power Snatch @ 85 10 BoxContinue reading “Week of February 21st, 2021”
WOD Tuesday March 9th
Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows Every 3 minutes x 4 sets: Bench press x 4 + Strict pullups x 6 – 12 2. As many rounds a s possible in 12 minutes: 6 Toes to bar 12 Kettlebell swings 24 Double unders
WOD Monday March 8th
Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 2 Evens: Power snatch x 1 2. 3 Rounds for time: 10 Burpee Box jump overs 20 / 24″ 10 Shoulder to overhead @ 155 / 103
Partner WOD Saturday March 6th
25 minute AMRAP in teams of 2: 100 calories on a thing 80 Overhead walking lunges holding 45 / 25 lb plate 60 Ground to overhead with plate 40 Wallballs 20 Wollymockers
WOD Friday March 5th
Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats Every 3 Minutes for 5 sets: Alternating Kettlebell rows x 12 reps per side + 30 Foot kettlebell bear walk 2. Every 3 minutes for 5 sets: 3 Deadlifts 50′ Sled drag 3 Deadlifts *Build in weight.
WOD Thursday March 4th
Warm up: 50 jumping jacks / 1 minute of running in place 10 minutes of something you suck at. *Things you might suck at: Pistols, Jump rope, Pullups, Muscle ups, Overhead squats, Telling jokes, Snatch balance, L- Sit, Handstand walks, etc. 2. 3 rounds for time of: 5 Muscle-ups 10 Box jump overs 15 GHDContinue reading “WOD Thursday March 4th”
WOD Wednesday March 3rd
Warm up: 1 minute jump rope / 12 Lunges / 1 minute plank For time: 1200 Meter row 30 Burpees 600 Meter row 20 Handstand pushups 300 Meter row 10 Cleans @ kinda sorta heavy @ the 20 or 25 minute mark ( Try and give yourself a few minutes to recover. ) Take 10Continue reading “WOD Wednesday March 3rd”
CrossFit Havoc 