In Teams of 2 For Time: 100 Wallballs 100 Push ups 100 Ball Slams 100 Air Squats 100 Medicine Ball Sit ups
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday April 23rd
Warm up: handstand holds, back extensions, good mornings 1 . 3 Rounds Not For Time: 8 Deadlifts (increase weight each set if you like) Handstand Walk @ the right number of feet 2 . 8 Rounds For Time: 2 Deadlifts 2 Hang Cleans 2 Lunges 200 Meter Run
WOD Thursday April 22nd
Warm up: empty bar snatch work 1 . Every 30 seconds for 5 minutes: 1 Hang Full Snatch *Stay at the same weight. Not heavy. 2 . Every minute for 10 minutes: 1 Full Snatch *Increase weight when you feel good 3 . As many rounds as possible in 12 minutes: 12 Wallballs 6 ToesContinue reading “WOD Thursday April 22nd”
Week of April 4th , 2021
Sunday April 4th: REST Monday April 5th: 1 Power Snatch @ 85 1 to 10 Pistol Pull up 1 Power Clean and Jerk @ 105 1 to 10 Kipping HSPU GHD to straight Tuesday April 6th: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Sit up 10 to 1 Burpees 20 to 2Continue reading “Week of April 4th , 2021”
Week of March 28th , 2021
Sunday March 28th: REST Monday March 29th: REST Tuesday March 30th: REST Wednesday March 31st: 10, 8, 6, 4, 2 Dumbbell Bench w/ 1 Arm Static @ 25 Burpee Box Jump @ 24″ 10 Rounds: 2 Strict Pull up 4 Push Ups 6 Sit ups Thursday April 1st: 8 Rounds: 4 Back Squats @ 105Continue reading “Week of March 28th , 2021”
Week of March 21st, 2021
Sunday March 21st: REST Monday March 22nd: 50, 40, 30, 20, 10 Lunges Per Leg Sit ups 10 Push ups after each set Tuesday March 23rd: 30 Rounds: 1 Power Clean + 2 Push Jerks @ 85 1 Bar Muscle Up 10 Double Unders / 10 GHD Sit ups to straight (Alternate each round) WednesdayContinue reading “Week of March 21st, 2021”
WOD Wednesday April 21st
Warm up: clean and jerk empty bar work , rope climb technique For Time: 20 Clean and Jerks @ heavy-ish singles 20 Burpee Box Jump Overs 10 Muscle ups 10 Full Cleans 5 Rope Climbs 10 Full Cleans 10 Muscle ups 20 Burpee Box Jump Overs 20 Clean and Jerks @ heavy-ish singles
WOD Tuesday April 20th
Warm up: 2 Rounds: 5 Dumbbell Press, 10 Double Legged Mountain Climbers 1 . Strict Press: 12, 6, 3 2 . 5 Rounds for Time: 5 Push Press 20 Double Unders 5 Handstand Push ups 20 Sit ups
WOD Monday April 19th
Warm up: PVC pull throughs, 15 PVC Overhead Squats, 15 Glute Ham Sit ups, 15 Back Extensions 1 . Overhead Squat: 5, 5 Front Squats: 5, 5 Back Squat: 5, 5 2 . For Time: 600 Meter Row 30 Push ups 30 Pull ups 30 Push ups 600 Meter Row
Partner WOD Saturday April 17th
I go you go: 2 Rounds: 3 Power clean and jerks Sled push 3 Power clean and jerks 2 Rounds: 2 Power clean and jerks Sled push 2 Power clean and jerks 2 Rounds: 1 Power clean and jerk Sled push 1 Power clean and jerk *Go up in weight every round
