CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday Sptember 15th

Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups

WOD Monday September 14th

Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 3 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3Continue reading “WOD Monday September 14th”

Partner WOD Saturday September 12th

Partners alternate full rounds on each AMRAP (I go, you go). As many rounds as possible in 10 minutes: 15 Power Snatches (75/55) 30 Double Unders Rest 5 minutes As many rounds as possible in 10 minutes: 5 Shoulder to overhead (115/75) 10 Deadlifts 15 Box Jumps

WOD Friday September 11th

Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row

WOD Thursday September 10th

Warm up: Band stuff / Plate presses Every 90 Seconds for 6 sets: 1 Strict press + 2 Push press *Work up to a max 2. For time: 400 Meter run 100 Sit ups 10 “Squat” cleans @ body weight 40 Ring Pushups

WOD Wednesday September 9th

Warm up: 1000 meter row Every minute on the minute for 10 minutes: Odds: Handstand Pushups x the right number Evens: D ball over the shoulder x 8 ish Every minute on the minute for 10 minutes: 3 Kneeling squat jumps 3 Reverse Burpees 3 Kneeling squat jumps Every minute on the minute for 10Continue reading “WOD Wednesday September 9th”

WOD Tuesday September 8th

Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 4 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4Continue reading “WOD Tuesday September 8th”

WOD Monday September 7th

Hey, the gym is open from 7 till 1 today. Classes are at 9:00, 10:30, 12:00 Warm up: 400 meter run / 20 pushups / 20 sit ups / 20 air squats “Danny” As many rounds as possible in 20 minutes of: 30 Box jumps 20 Push presses @ 115 / 75 30 Pullups OaklandContinue reading “WOD Monday September 7th”

Hey, The Gym is open from 7 am till 1 pm on Monday September 7th. Classes are at 9:00, 10:30, 12:00

Partner WOD Saturday September 5th

In teams of Two or Three: 60 Box step overs w/ dumbbells 100 Dumbbell snatches 60 Wallballs 100 Single arm overhead walking lunges 60 pull ups 100 medicine ball sit ups