CrossFit Havoc Palmetto, Ellenton, Parrish

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”

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”