CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday February 16th

Warm up: 2 minutes on a thing / Ring rows / BTN Snatch grip press x 10 / step ups x 10 Every minute on the minute for 36 minutes: Minute 1: 6 – 12 Pullups Minute 2: Power snatch + Hang power snatch Minute 3: 4 Seated box jumps

WOD Monday February 15th

Warm up: 2 minutes on a thing / 12 GHD Raises / 12 GHD sit ups / 12 Kang squats Deload Total: Back squat: 3 x 3 @ 80% Press + Push press: 3 x 3 @ 80% Deadlift: 2 x 2 @ 80% 2. For time: 400 Meter run 40 Burpees *We Are DoingContinue reading “WOD Monday February 15th”

Partner WOD Saturday February 13th

I go you go for 6 rounds: 100′ Sled drag 6 Dumbbell thrusters then 6 rounds of: 30 / 20 / 10′ Shuttle sprint 6 Devils Presses

WOD Friday February 12th

Warm up: 2 minutes on a thing / Banded good mornings / tuck jumps / ghd sit ups Deadlift: 2 x 2 @ 90+ % 2. “Isabel” For Time: 30 Snatches @ 135 / 93 or go Heavy Isabel

Week of February 7th, 2021

Sunday February 7th REST Monday February 8th 10, 20, 30 Bench (75, 55, 35) 20, 40, 60 Lunges Per Leg 20, 40, 60 Sit ups with legs straight Tuesday February 9th REST Wednesday February 10th 1-10 Kipping HSPU @ 45s 10-1 Power Cleans @ 105 1-10 Butterfly Pull ups Thursday February 11th 20, 40, 60Continue reading “Week of February 7th, 2021”

WOD Thursday February 11th

Warm up: 20 lunges / 10 air squats / 100′ High skip / 100′ back pedal Front Rack Lunge: 3 x 6 each leg 2. 2 Rounds for time: 80 Double unders 40 Kettlebell swings 20 Pullups

WOD Wednesday February 10th

For Time 1 Squat Clean (185/135 lb) 10 Parallette Handstand Push-Ups 2 Squat Cleans (185/135 lb) 9 Parallette Handstand Push-Ups 3 Squat Cleans (185/135 lb) 8 Parallette Handstand Push-Ups 4 Squat Cleans (185/135 lb) 7 Parallette Handstand Push-Ups 5 Squat Cleans (185/135 lb) 6 Parallette Handstand Push-Ups 6 Squat Cleans (185/135 lb) 5 Parallette HandstandContinue reading “WOD Wednesday February 10th”

WOD Tuesday February 9th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Strict Press + Push press: 2 x 2 each @ 95% 2. 3 Rounds for time: 1 Rope climb 10 Deadlifts @ 225 / 153 1 Rope climb 20 Box jumps 1 Rope climb 300 MeterContinue reading “WOD Tuesday February 9th”

WOD Monday February 8th

Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 2 x 2 @ 95% 2. For time: 12 Hang power cleans 12 Toes to bar 12 Hang cleans 12 Toes to bar 12 Thrusters 12 Toes to bar

Partner WOD Saturday February 6th

Warm up: 2 Rounds: 20 jumping jacks / 10 ring rows / 5 Burpees I go you go for 6 Rounds: 1 Rope climb 20 Wallballs I go you go for 6 Rounds: 10 Pullups 10 Ball slams