CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday November 12th

Warm up: Dynamic mobility / Empty barbell work Build to a max weight in 12 minutes: Clean Pull under + Hang clean + Clean 2. 3 Rounds for time: 5 Power cleans 15 Pullups 50 Double unders

Larry 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag or plate carry after each round ♀ 75-lb. squat, 50-lb. sandbag / 35 lb plate ♂ 115-lb. squat, 80-lb. sandbag / 45 lb plate U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010,Continue reading “WOD Wednesday November 11th”

WOD Tuesday November 10th

Warm up: Band work / Dumbbell raises Every 2:00 for 6 sets: 4 Push presses + 2 jerks 2. 6 Rounds for time of: 60′ Bear crawl 200 Meter run or row

WOD Monday November 9th

Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction Every 90 seconds for 10 sets: 1 Back squat 2. 10 Rounds for time: 6 Overhead squats 3 Muscle ups

Partner WOD Saturday November 7th

In teams of 2 or 3: Complete 40 Wall climbs 80 Wall get overs 40 D ball over bar 80 Devils presses * Reps and sets can be broken up in any order and number to complete the work

WOD Friday November 6th

Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks Snatch grip deadlift: 6 sets of 5 *Increase weight 2. For time: 20 Pistols 50 Double unders 40 Air squats 50 Double unders 60 Kettlebell swings 50 Double unders 40 Air squats 50 Double unders 20 Pistols

WOD Thursday November 5th

Warm up: 10 pushups / 10 bench dips / 10 plate raises Every 2:30 for 5 sets: 5 Bench press + 45 second plank 2. As many rounds as possible in 15 minutes of: 2 Cleans 10 Handstand pushups 2 Cleans 10 Toes to bar

WOD Wednesday November 4th

Warm up: 2 Wall Climbs, 30 Second Pull up bar hang, 30 Second Handstand Hold Every 3 minutes for 10 sets: 100 meter run 8 Burpees 8 Thrusters @ 75 / 53 8 Pullups *Adjust the reps if necessary in order to keep the majority of the rounds under 2 minutes.

WOD Tuesday November 3rd

Warm up: Band work / Dumbbell raises Seated Dumbbell shoulder presses: 4 x 8 2. 3 Rounds for time: 25 Pushups 20 Calories 15 GHD Sit ups

WOD Monday November 2nd

Warm up: 2 minutes of jump rope / 15 Air squats / 20 back extensions Every 75 seconds for 10 sets: Back squat x 1 2. For time: 100 Wall balls 50 Pullups *Begin every 75 seconds starting at 0:00 with 20 Double unders