Warm up: Plate press x 15 / Pushups x 15 / Banded curls x 15 Every 3 minutes x 4 sets: Bench press x 6 + Strict pullups x 6 – 12 2. For time: 30 Shoulder to overhead @ 115 / 83 30 Hang power clean @ 135 / 93 30 Deadlifts @ 155Continue reading “WOD Tuesday March 2nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday March 1st
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 3 Evens: Power snatch x 2 2. 3 Rounds for time: 20 Wallballs 30 Double leg mountain climbers
Partner WOD Saturday February 27th
In Teams of 2: 2 Rounds for Time: 1 Mile Run (together) 20 Power Snatch 30 Power Cleans 40 Box Step Overs
WOD Friday February 25th
Warm up: 2 Rounds: 5-10 Jumping Lunges, 5-10 Empty Bar Push Press, 5-10 Sit ups, 5-10 Ring Rows 1 . 5 Rounds Not for Time: 2 Clean and Jerks (Can be touch-and go OR Singles) Max Pull ups OR Muscle ups in One set 2 . For time: 50 Deadlifts @ Not Heavy 50 Burpees OverContinue reading “WOD Friday February 25th”
WOD Thursday February 25th
Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 meters 2. For time: 50 Wallballs 50 Reverse Burpees *Every minute including the first one, stop and do betweenContinue reading “WOD Thursday February 25th”
WOD Wednesday February 24th
Warm up: For time: 500 meter run For time: 50 Calories on a thing 50 Calories on a different thing *Every minute including the first one, stop and do between 5 and 10 Burpees ( pick a number at the beginning and commit to it.) 2. For time: 50 Dumbbell thrusters 50 Devil presses *EveryContinue reading “WOD Wednesday February 24th”
WOD Tuesday February 23rd
Warm up: 10 burpees / 1 min plank / 10 burpees Bench press or dumbbell bench press: 4 x 8 2. For time: 50 Sit ups 50 Air squats *Every minute including the first one, stop and do between 5 and 10 box jumps ( pick a number at the beginning and commit to it.)
Week of February 14th, 2021
Sunday February 14th: REST Monday February 15th: 10 Rounds: 3 Back squats @ 105 6 Pull ups 12 Sit ups Tuesday February 16th: 10 Rounds: 1 Strict HSPU 2 Strict Pull ups 10 Air Squats 10 Rounds: 4 Kipping HSPU 6 Pull ups 12 Pistols (6 Per leg) Wednesday February 17th: 10 to 1 BenchContinue reading “Week of February 14th, 2021”
WOD Monday February 22nd
Warm up: 400 meter run / 30 kb swings / 12 kang squats Every minute on the minute for 20 minutes: Odds: Front squat x 3 Evens: Power snatch x 2 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( PickContinue reading “WOD Monday February 22nd”
Partner WOD Saturday February 20th
Laura With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb. CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons.
CrossFit Havoc 