CrossFit Havoc Palmetto, Ellenton, Parrish

Partner WOD Saturday October 31st

Alternate every 2 Minutes for 6 Rounds each person: 10 Shoulder to overhead 10 Burpee box jump overs 5 Shoulder to overhead 5 Burpee box jump overs

WOD Friday October 30th

Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 GHD sit ups Deadlift: Find a max for the day. 2. “Elizabeth” 21,15,9 reps for time of: Cleans (squat) @ 135 / 93 Ring dips

Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Hang Snatch (yes Squat) 3. For Time: 400 Meter RunContinue reading “WOD Thursday October 29th”

WOD Wednesday October 28th

Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges

WOD Tuesday October 27th

Warm up: 100 foot bear crawl / 100 foot crab walk 6 sets of: 2 Strict press + 2 Push press 2. For time: 60 Wallballs 60 Kettlebell snatches 60 Kettlebell jumps

WOD Monday October 26th

Warm up: 10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats Every minute on the minute for 10 minutes: 1 Back squat @ heavier than last week. 2. 3 Rounds for time: 5 Clusters 15 Toes to bar

Partner WOD Saturday October 24th

I go you go for 30 minutes: 100 Meter run 100 Foot D ball push

WOD Friday October 23rd

Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 tuck jumps Deadlift: 2 x 2 2. For time: 5 Snatches 25 Box jump overs 4 Snatches 20 Box jump overs 3 Snatches 15 Box jump overs 2 Snatches 10 Box jump overs 1 Snatch 5 Box jumpContinue reading “WOD Friday October 23rd”

WOD Thursday October 22nd

Warm up: 50 kettlebell figure 8’s Weighted dips: 10,10, 5, 5 2. 8 Rounds for time of: 30 Second handstand hold 6 Reverse burpees

WOD Wednesday October 21st

Warm up: 500 meter row / 20 pushups / 20 sit ups Every minute in the minute for 10 minutes: 6 Thrusters + 6 Pullups ( that’s 60 of each) Directly into as many rounds as possible in 10 minutes of: 20 / 15 Calorie row 20 Wallballs Directly into 10 rounds for time: 1Continue reading “WOD Wednesday October 21st”