CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Wednesday January 13th

Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans

WOD Tuesday January 12th

Warm up: 50 Kettlebell Figure 8’s Strict Press + Push press: 3 x 5 @ 82.5 % 2. For time: 5 Hang clusters @ 115 / 83 50 Double unders 5 Hang clusters @ 115 / 83 40 Double unders 5 Hang clusters @ 115 / 83 30 Double unders 5 Hang clusters @ 115Continue reading “WOD Tuesday January 12th”

WOD Monday January 11th

Warm up: 1 minute jog in place / 30 Jumping jacks / 12 Kang squats / 20 sit ups Back squat: 3 x 5 @ 82.5% 2. Fran: 21,15,9 Reps for time: Thrusters @ 95 / 63 Pullups

Partner WOD Saturday January 9th

Warm up: Dynamic mobility / 500 meter run / Toy soldiers / Butt kickers I go you go for 6 Rounds each: 100′ Bear crawl 20 Kettlebell swings 5 Double push double pumps 10 Kettlebell jumps 5 Double push double pumps

WOD Friday January 8th

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Deadlift: 3 x 5 @ 75% 2. For time: 8 Power snatches 10 GHD Sit ups 7 Power snatches 10 Toes to bar 6 Power snatches 10 GHD sit ups 5 Power snatches 10 Toes to bar 4Continue reading “WOD Friday January 8th”

WOD Thursday January 7th

Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke Front Rack Lunge: 3 x 10 each leg ( go by feel ) 2. For time: 5 Rope climbs 1 Wall climb 4 Rope climbs 2 Wall climbs 3 Rope climbs 3 Wall climbs 2 Rope climbs 4 Wall climbs 1 Rope climbContinue reading “WOD Thursday January 7th”

WOD Wednesday January 6th

Warm up: 3 minutes of: 5 front squats / 5 Jerks / 5 High pulls / 5 Pullups 3 Rounds for time: 300 meter run 5 Power clean and jerks 200 meter run 5 Power cleans 100 meter run 10 Muscle ups *Increase load on the barbell every round

WOD Tuesday January 5th

Warm up: 10 Pushups / 30 second handstand hold x 2 rounds Strict press + Push press: 5 x 3 @ 80% ( 5 of each movement ) 2. 3 Rounds for time: 30 Double unders 30 Kettlebell swings 30 Sit ups

WOD Monday January 4th

Warm up: 2 minutes on a thing / 10 Kang squats / 15 GHD sit ups Back squat: 3 x 5 @ 80% 2. Every minute on the minute for 8 minutes: 6 Thrusters or Dumbbell thrusters 6 Box jump overs Directly into every minute on the minute for 4 minutes: 8 Wallballs + 8Continue reading “WOD Monday January 4th”

2021 Winter Strength cycle

2021 Strength cycle: Week 1 Monday: Back squat: 3 x 5 @ 80% Tuesday: Strict Press + Push press: 3 x 5 @ 80% Wednesday: Conditioning Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) Friday: Deadlift: 3 x 5 @ 75% Week 2 Monday: BackContinue reading “2021 Winter Strength cycle”