CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday April 6th

Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Every 2 minutes for 5 sets: 1 Push press + 4 Jerks 2. 3 Rounds for time: 500 meter run 15 GHD Sit ups 15 Burpees

WOD Monday April 5th

Warm up: 2 minutes on a thing / 10 single leg hip bridge / 10 Banded good mornings / 20 sit ups Front squat: find 1 rep max 2. 10 Rounds for time: 1 Round of Cindy 1 Clean and jerk @ Pretty heavy

Partner WOD Saturday April 3rd

The Gym is closed Tomorrow. Have a Happy Easter. In teams of 2: 100 Calorie Row 90 Wallballs 80 Sit ups 70 Pushups 60 Pullups 50 Power cleans 40 Jerks 30 Calorie Bike 20 Wall climbs 10 Burpees

Yo, we are closed on Sunday. Don’t try and come here or go to Chic Fil A. Warm up: Banded Rig rows / Band stuff Every Minute on the minute for 12 Minutes: Odds: Toes to bar x X Evens: Strict Pullups x X 2. 8 Rounds for time: 6 Handstand Pushups 6 Kneeling squatContinue reading “WOD Friday April 2nd”

WOD Thursday April 1st

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”

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”