Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday March 9th

Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows Every 3 minutes x 4 sets: Bench press x 4 + Strict pullups x 6 – 12 2. As many rounds a s possible in 12 minutes: 6 Toes to bar 12 Kettlebell swings 24 Double unders  

WOD Monday March 8th

Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 2 Evens: Power snatch x 1 2. 3 Rounds for time: 10 Burpee Box jump overs 20 / 24″ 10 Shoulder to overhead @ 155 / 103  

WOD Friday March 5th

Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats Every 3 Minutes for 5 sets: Alternating Kettlebell rows x 12 reps per side + 30 Foot kettlebell bear walk 2. Every 3 minutes for 5 sets: 3 Deadlifts 50′ Sled drag 3 Deadlifts *Build in weight.

WOD Thursday March 4th

Warm up: 50 jumping jacks / 1 minute of running in place 10 minutes of something you suck at. *Things you might suck at: Pistols, Jump rope, Pullups, Muscle ups, Overhead squats, Telling jokes, Snatch balance, L- Sit, Handstand walks, etc. 2. 3 rounds for time of: 5 Muscle-ups 10 Box jump overs 15 GHDContinue reading “WOD Thursday March 4th”

WOD Wednesday March 3rd

Warm up:  1 minute jump rope / 12 Lunges / 1 minute plank For time: 1200 Meter row 30 Burpees 600 Meter row 20 Handstand pushups 300 Meter row 10 Cleans @ kinda sorta heavy @ the 20 or 25 minute mark  ( Try and give yourself a few minutes to recover. ) Take 10Continue reading “WOD Wednesday March 3rd”

WOD Tuesday March 2nd

Warm up: Plate press x 15 / Pushups x 15 / Banded curls x 15 Every 3 minutes x 4 sets: Bench press x 6 + Strict pullups x 6 – 12 2. For time: 30 Shoulder to overhead @ 115 / 83 30 Hang power clean @ 135 / 93 30  Deadlifts @ 155Continue reading “WOD Tuesday March 2nd”