CrossFit Havoc Palmetto, Ellenton, Parrish

Partner WOD Saturday December 19th

I go you go for 8 Rounds each: 1 Power clean or clean and jerk 100′ Sled pull or push 1 Power clean or clean and jerk

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs 1. Every minute complete the following reps: 1 Deadlift @ Heavy 2 Wallballs *Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute* So minute 1 is: 1 Deadlift + 2 Wallballs, minuteContinue reading “WOD Friday December 18th”

WOD Thursday December 17th

500 Meter Row, 50Ft Bear Crawl, 50Ft Crab Walk 1 . 5 Sets of 8 Each Leg: Single Leg RDL 2 . 5 Round for Time: 15 Goblet squats 10 GHD sit ups 5 Bottoms up Kettlebell Press per arm

WOD Wednesday December 16th

Warm up: 10 Inch Worm Steps, 10 Pullups, 10 Walking Lunges, Empty bar work As many rounds as possible in 30 minutes of: 1 Power clean and jerk @ heavy 1 Muscle up 3 Burpees 1 Muscle up

WOD Tuesday December 15th

Warm up: 2 rounds of: 12 Pushups / 12 KB swings Every minute on the minute for 12 minutes: Odds: Bench Press x 1 Evens: Ring rows x 30 seconds 2. 3 Rounds for time: 30 KB swings 20 Handstand pushups 10 Pistols or something like a pistol

WOD Monday December 14th

Warm up: 10 Hip Brides, 10 Air Squats, 10 Glute Ham Raise, 10 Empty Bar thrusters Every minute on the minute for 20 minutes: Odds: Anderson Squats x 3 Evens: Cluster x 1 2. For time: 30 Burpee Box jump overs 30 Dumbbell thrusters

WOD Friday December 11th

Warm up: 20 kb swings / 15 banded good mornings x 2 rounds Deadlift: 3 x 10 reps 2. 8 minutes max calories on the rower or bike * Every minute hop off and do 15 pushups (Do less if they take you longer than 20 seconds

WOD Thursday December 10th

Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps Every minute on the minute for 15 Minutes: Minute 1. Swimming frog x 10 Minute 2.Bulgarian split squat x 6 each leg Minute 3. Seated plate press x 15 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict,Continue reading “WOD Thursday December 10th”

WOD Wednesday December 9th

Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups For time: 500 Meter run 10 Hang Power snatches 50 Double unders 8 Hang Power Snatches 40 Double unders 6 Hang Power snatches 30 Double unders 4 Hang Power snatches 20 Double unders 2 Hang Power snatches 10 Double undersContinue reading “WOD Wednesday December 9th”

WOD Tuesday December 8th

Warm up: 20 Burpees / 10 pullups Every minute on the minute for 12 minutes: Odds: Bench Press x 2 Evens: Ring rows x 30 seconds 2. For time: 50 Box jumps @ 24″ / 20″ 40 Kettlebell snatches @ 1.5 / 1 pood 30 Box jumps @ 24″ / 20″ 20 Kettlebell snatches @Continue reading “WOD Tuesday December 8th”