CrossFit Havoc Palmetto, Ellenton, Parrish

Partner WOD Saturday December 5th

Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal / 100′ Butt kickers I go you go for 30 minutes: 5 Kettlebell Taters 4 Toes to bar 3 Kettlebell jumps 2 Strict pullups 100 meter run

WOD Friday December 4th

Snatch grip deadlift: 5 x 3 reps 2. For time: 5 Snatches 1 Really high box jump 4 Snatches 2 Really high box jumps 3 Snatches 3 Really high box jump 2 Snatches 4 Really high box jumps 1 Snatch 5 Really high box jumps

WOD Thursday December 3rd

Warm up: 300 meter row / 15 Pushups Every 2 minutes for 10 minutes: 1 minute of max rope climbs 2. For time: 2000 meter row 10 rounds of: 10 sit ups 5 hand release clapping pushups

WOD Wednesday November 2nd

Warm up: Prepare your brain, body and spirit Kalsu.

WOD Tuesday December 1st

Warm up: 20 Burpees / 10 pullups Every minute on the minute for 12 minutes: Odds: Bench Press x 3 Evens: Ring rows x 30 seconds 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lbContinue reading “WOD Tuesday December 1st”

WOD Monday November 30th

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. As many rounds as possible in 10 minutes of: 30 Handstand pushups or 50 Pushups 20 Chest to bar pullups or 30 Pullups 10Continue reading “WOD Monday November 30th”

In teams of 2: Take 10 minutes to establish a 3 Rep front squat from the floor (add the weights together) @ the 10 minute mark take 12 Minutes to do as many rounds as possible of: 30 Step ups 30 Partner ball slams 30 KB Swings @ the 22 minute mark take 5 minutesContinue reading

WOD Friday November 27th

Warm up: 2 rounds – 200 meter run / 10 ghr / 10 ghsu Snatch grip Deadlift: 4 x 4 2. Open Workout 17.5: 10 Rounds for Time: (Time Cap of 40 min) 9 Thrusters @ 95 / 63 35 Double Unders Scaled: 65 / 43 and Single Unders

Partner WOD Thursday November 26th

Warm up: 200 meter run / 100′ high skip / 100′ side shuffle / 100′ butt kickers One class today. 9:30 Be there. “Earn your Turkey” Partners of 2 or 3 For Time: 200 Meter run 20 Thrusters 200 Meter run 40 Wollymockers 200 Meter run 60 Deadlifts 200 Meter run 80 Burpees 200 Meter run 100Continue reading “Partner WOD Thursday November 26th”

WOD Wednesday November 25th

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”