Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows For time: 20 Rounds of: 1 Power snatch 5 Wallballs 15 Rounds of: 1 Snatch ( Heavier) 4 Box jump overs 10 Rounds of: 1 Power clean and jerkContinue reading “WOD Wednesday November 25th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday November 24th
Warm up: 12 Pushups / 12 plate raises x 2 sets Every minute on the minute for 12 minutes: Odds: Bench Press x 4 Evens: Ring rows x 30 seconds 2. For time: 30 Buprees 25 GHD Sit ups 20 Reverse Burpees 15 Burpees 10 GHD sit ups 5 Reverse Burpees
WOD Monday November 23rd
Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups Every minute on the minute for 20 minutes: Odds: Anderson Squats x 2 Evens: Cluster x 2 2. 3 Rounds for time: 5 Cleans 15 Pullups Mr. Anderson himself.
WOD Saturday November 21st
WOD Friday November 20th
Warm up: 3 Rounds of: 12 Kettlebell Swings, 8 Air Squats Snatch grip deadlift: 5 sets of 4 2 . 6 Rounds for Time: 8 Handstand Push ups 4 High ass box jumps 2 Rope Climbs
WOD Thursday November 19th
Warm up: PVC Pull throughs / Band work / Empty bar work Every 90 seconds x 10 sets: Drop snatch + Heaving snatch balance + Overhead squat 2. On a 16 minute timer: Start with an 800 Meter Run At the 6 minute mark do As many Rounds as possible in 10 minutes of: 6 OverheadContinue reading “WOD Thursday November 19th”
WOD Wednesday November 18th
Warm up: 400 meter run / Dynamic mobility / Make someone smile Every minute on the minute for 10 minutes: 10 Wallballs + 10 Pullups Every minute on the minute for 10 minutes: 4 Burpees 40′ Sprint 4 Burpees 40′ Sprint Every minute on the minute for 10 minutes: 20 Double unders + 6 DumbbellContinue reading “WOD Wednesday November 18th”
WOD Tuesday November 17th
Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility Handstand Pushup: 3 sets of max reps 2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can) *You are welcome to superset these 3. For time: 30 ShoulderContinue reading “WOD Tuesday November 17th”
WOD Monday November 16th
Warm up: 2 minutes on a thing / 10 toy soldiers / 10 GHD raises / 10 Kang squats Back Squat: Find 1 rep max for the day 2. On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute From 4:00-7:00, run 400 meters thenContinue reading “WOD Monday November 16th”
WOD Friday November 13th
Warm up: 10 Inch Worm Steps, 10 Good Mornings, 10 Walking Lunges Snatch grip deadlift: 5 x 5 2. For time: 100 Pushups 100 Sit ups 100 Air squats
CrossFit Havoc 