CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Monday January 25th

Warm up: 2 Rounds of: 100 meter run / 8 air squats / 12 Good mornings with med ball at chest Back squat: 2 x 5 @ 87.5% ( This is the last week of 5’s) You can do it! 2. Grettel 10 Rounds for time of: 3 Clean and jerks 3 Burpees over theContinue reading “WOD Monday January 25th”

Partner WOD Saturday January 23rd

I go you go for 8 Rounds each: 50′ Sled drag 50′ Burpee broad jump

WOD Friday January 22nd

Warm up: 3 Rounds: 8 Back extensions / 12 Air squats Deadlift: 2 x 5 reps @ 80% 2. As many rounds as possible in 12 Minutes of: 200 Meter row 20 Overhead squats 45 / 33 10 Pullups

WOD Thursday January 21st

Warm up: 2 rounds of: 10 Toy soldiers / 30 seconds of butt kickers / 10 walking lunges Front Rack Lunge: 3 x 8 each leg 2. 3 Rounds for time: 20 Ab wheel rollouts 10 Kneeling squat jumps 5 Shoulder to overhead @ pretty heavy *Ab wheel rollouts are very difficult the first timeContinue reading “WOD Thursday January 21st”

WOD Wednesday January 20th

Warm up: 2 minutes on a thing / Warm up your snatch 32 Minute EMOM: 1 Power snatch 10 Toes to bar 1 Snatch 8 / 12 Calories on a thing

WOD Tuesday January 19th

Warm up: Plate presses / Pushups / pullups Strict Press + Push press: 2 x 5 @ 85% 2. For time: 20 Ring dips 20 Devil presses 20 Strict pullups 20 Dumbbell step ups Per leg 20 Handstand pushups

WOD Monday January 18th

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats Back squat: 2 sets of 5 @ 85% 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3 Deadlifts 3 Hang power cleans 3 Front squats 3 Jerks 300 Meter run Same weightContinue reading “WOD Monday January 18th”

Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish