CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Wednesday February 3rd

Warm up: 2 Rounds: 5 Hang power cleans / 5 Jerks / 5 Kang squats 30 Rounds for time: 1 Muscle up ( Strict ? ) 2 High box jumps 1 Power clean and jerk 2 High box jumps

Warm up: 2 Rounds: 12 Push ups / 12 Mountain climbers Strict press + Push press 3 x 3 reps each @ 90% 2. Tabata intervals for These 4 Movements: Seated plate press Sit ups Kettlebell snatch ( 4 rounds each side, alternate each round ) Kettlebell push ups ( both hands on the ballContinue reading “WOD Tuesday February 2nd”

Week of Sunday January 31st, 2020

Sunday January 31st REST Monday February 1st 10, 8, 6, 4, 2 Back Squat @ 95 20, 16, 12, 8, 2 Sit ups w/ legs straight 2, 4, 6, 8, 10 Front Squat @ 95 4, 8, 12, 16, 20 GHD to Straight

WOD Monday February 1st

Hey guys, we have been open for 12 years today! Thanks so much for sticking with us! Warm up: 3 Rounds: 10 Air squats / 10 med ball good mornings / 10 cal bike or row Back squat: 3 x 3 @ 90% 2. “12 Years” 12 Rounds for time: 12 Pullups or 12 burpeesContinue reading “WOD Monday February 1st”

Partner WOD Saturday January 30th

In teams of 2 or 3: 3 Rotations of 2 minute efforts with a 1 minute break in between: A. Tire flips B. Sledge hammer strikes C. Farmers walk D. Rope waves

WOD Friday January 29th

Warm up: 2 minutes on a thing / X walk / Seated good mornings Deadlift: 3 x 5 @ 82.5% 2. As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy This man will always be my favorite deadlifter.

WOD Thursday January 28th

Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke Front Rack Lunge: 3 x 8 each leg 2. For time: 8 Power snatches 16 Pullups 7 Power snatches 14 Toes to bar 6 Power snatches 12 Pullups 5 Power snatches 10 Toes to bar 4 Snatches 8 Pullups 3 Snatches 6 ToesContinue reading “WOD Thursday January 28th”

WOD Wendesday January 27th

Warm up: 400 meter run / Toy soldiers / butt kickers For time: 6 Rounds of: 6 Burpee Pullups 12 Pushups 8 Rounds of: 4 Burpee box jumps 16 Sit ups 10 Rounds of: 2 Single leg burpees 20 Double unders

WOD Tuesday January

Warm up: 2 Rounds of: 30 second handstand hold / 15 kettlebell swings / 10 sit ups Strict Press + Push press: 2 x 5 each @ 87.5% 2. Every minute on the minute for 12 minutes: 2 Reverse burpees 8 Kettlebell swings 10 Air squats ( All movements every minute )

Week of January 24th, 2020

Saturday January 23rd (Have not timed my workouts in forever.) 16 Rounds: 2 Bar Muscle ups 4 Pistols Per Leg 6 Butterfly Pull ups 8 Box Jump Overs @ 24″ Sunday January 24th REST Monday January 25th 10 Rounds: 1 Power Snatch @ 85lbs 3 Strict Pull ups 3 Strict HSPU 10 Air Squats TuesdayContinue reading “Week of January 24th, 2020”