CrossFit Havoc Palmetto, Ellenton, Parrish

Partner WOD Saturday February 13th

I go you go for 6 rounds: 100′ Sled drag 6 Dumbbell thrusters then 6 rounds of: 30 / 20 / 10′ Shuttle sprint 6 Devils Presses

WOD Friday February 12th

Warm up: 2 minutes on a thing / Banded good mornings / tuck jumps / ghd sit ups Deadlift: 2 x 2 @ 90+ % 2. “Isabel” For Time: 30 Snatches @ 135 / 93 or go Heavy Isabel

Sunday February 7th REST Monday February 8th 10, 20, 30 Bench (75, 55, 35) 20, 40, 60 Lunges Per Leg 20, 40, 60 Sit ups with legs straight Tuesday February 9th REST Wednesday February 10th 1-10 Kipping HSPU @ 45s 10-1 Power Cleans @ 105 1-10 Butterfly Pull ups Thursday February 11th 20, 40, 60Continue reading “Week of February 7th, 2021”

WOD Thursday February 11th

Warm up: 20 lunges / 10 air squats / 100′ High skip / 100′ back pedal Front Rack Lunge: 3 x 6 each leg 2. 2 Rounds for time: 80 Double unders 40 Kettlebell swings 20 Pullups

WOD Wednesday February 10th

For Time 1 Squat Clean (185/135 lb) 10 Parallette Handstand Push-Ups 2 Squat Cleans (185/135 lb) 9 Parallette Handstand Push-Ups 3 Squat Cleans (185/135 lb) 8 Parallette Handstand Push-Ups 4 Squat Cleans (185/135 lb) 7 Parallette Handstand Push-Ups 5 Squat Cleans (185/135 lb) 6 Parallette Handstand Push-Ups 6 Squat Cleans (185/135 lb) 5 Parallette HandstandContinue reading “WOD Wednesday February 10th”

WOD Tuesday February 9th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Strict Press + Push press: 2 x 2 each @ 95% 2. 3 Rounds for time: 1 Rope climb 10 Deadlifts @ 225 / 153 1 Rope climb 20 Box jumps 1 Rope climb 300 MeterContinue reading “WOD Tuesday February 9th”

WOD Monday February 8th

Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 2 x 2 @ 95% 2. For time: 12 Hang power cleans 12 Toes to bar 12 Hang cleans 12 Toes to bar 12 Thrusters 12 Toes to bar

Partner WOD Saturday February 6th

Warm up: 2 Rounds: 20 jumping jacks / 10 ring rows / 5 Burpees I go you go for 6 Rounds: 1 Rope climb 20 Wallballs I go you go for 6 Rounds: 10 Pullups 10 Ball slams

WOD Friday February 5th

Warm up: 300 meter run / 30 kb figure 8’s Deadlift: 3 x 3 @ 85% 2. For time: 500 meter run 30 Handstand pushups 500 meter run 60′ Handstand walk or 120′ Bear crawl

WOD Thursday February 4th

Warm up: 3 rounds 10 lunges / 8 ghd sit ups Front rack lunge: 3 x 6 each leg 2. As many rounds as possible in 5 minutes: 10 Calorie effort on a thing 10 Hang power snatches @ 75 / 53 Rest 2 Minutes As many rounds as possible in 5 minutes: 10 CalorieContinue reading “WOD Thursday February 4th”