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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
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
WOD Tuesday February 2nd
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
CrossFit Havoc 