Warm up: 2 Rounds: 5-10 Jumping Lunges, 5-10 Empty Bar Push Press, 5-10 Sit ups, 5-10 Ring Rows 1 . 5 Rounds Not for Time: 2 Clean and Jerks (Can be touch-and go OR Singles) Max Pull ups OR Muscle ups in One set 2 . For time: 50 Deadlifts @ Not Heavy 50 Burpees OverContinue reading “WOD Friday February 25th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday February 25th
Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 meters 2. For time: 50 Wallballs 50 Reverse Burpees *Every minute including the first one, stop and do betweenContinue reading “WOD Thursday February 25th”
WOD Wednesday February 24th
Warm up: For time: 500 meter run For time: 50 Calories on a thing 50 Calories on a different thing *Every minute including the first one, stop and do between 5 and 10 Burpees ( pick a number at the beginning and commit to it.) 2. For time: 50 Dumbbell thrusters 50 Devil presses *EveryContinue reading “WOD Wednesday February 24th”
WOD Tuesday February 23rd
Warm up: 10 burpees / 1 min plank / 10 burpees Bench press or dumbbell bench press: 4 x 8 2. For time: 50 Sit ups 50 Air squats *Every minute including the first one, stop and do between 5 and 10 box jumps ( pick a number at the beginning and commit to it.)
Week of February 14th, 2021
Sunday February 14th: REST Monday February 15th: 10 Rounds: 3 Back squats @ 105 6 Pull ups 12 Sit ups Tuesday February 16th: 10 Rounds: 1 Strict HSPU 2 Strict Pull ups 10 Air Squats 10 Rounds: 4 Kipping HSPU 6 Pull ups 12 Pistols (6 Per leg) Wednesday February 17th: 10 to 1 BenchContinue reading “Week of February 14th, 2021”
WOD Monday February 22nd
Warm up: 400 meter run / 30 kb swings / 12 kang squats Every minute on the minute for 20 minutes: Odds: Front squat x 3 Evens: Power snatch x 2 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( PickContinue reading “WOD Monday February 22nd”
Partner WOD Saturday February 20th
Laura With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb. CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons.
WOD Friday February 19th
Warm up: 30 jumping jacks / 20 toy soldiers / 10 inch worms For time: 20 Dumbbell thrusters 40 Dumbbell snatches ( 20 each side ) 60 Single arm dumbbell overhead walking lunges 80 Sit ups 2. 3 Rounds Each for time: 50 Double unders 200 Meter run *First Round will start at 0:00, SecondContinue reading “WOD Friday February 19th”
WOD Thursday February 18th
Warm up: 3 rounds : 5 Front squats / 5 jerks / 5 hang power cleans Every 90 Seconds for 8 sets: 1 Clean + 1 Front squat + 2 jerks 2. Every 75 seconds for 6 sets: 1 Clean and jerk 3. Every 60 seconds for 4 sets: 1 Clean 4. For time: 500Continue reading “WOD Thursday February 18th”
WOD Wednesday February 17
Warm up: Get ready to squat The CrossFit Total One rep max of the following movements: Back Squat Strict Press Deadlift *The sum of the highest successful attempt of each lift added together is your CrossFit Total. These were the totals from the top CrossFitters in the world in 2018, see how you stack up.Continue reading “WOD Wednesday February 17”
CrossFit Havoc 