Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Monday October 19th

Warm up: 2 Rounds: 20 jumping jacks / 15 Banded good mornings / 10 Glute ham sit ups Every 45 seconds for 10 sets: 1 Back squat @ 80% – 85% ( focus on speed) 2.  “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5 / 1 pood ( AmericanContinue reading “WOD Monday October 19th”

Partner WOD Saturday October 17th

  EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes theContinue reading “Partner WOD Saturday October 17th”

WOD Thursday October 15th

Warm up: 2 rounds of: 10 pushups / 15 sit ups / 20 jumping jacks Weighted pushups: 10, 10, 5, 5 2. As many rounds as possible in 6 minutes of: Wollymockers Rest 2 minutes: As many rounds as possible in 6 minutes of: 6 Dumbbell thrusters 6 Dumbell squat thrusts This is the versionContinue reading “WOD Thursday October 15th”

WOD Wednesday October 14th

Big event coming up in November! Check it out here Warm up: Get ready to Snatch For time: 10 Rounds of: 1 Power snatch 6 Burpees over the bar 10 Rounds of: 1 Muscle up 6 Wallballs 10 Rounds of: 1 Snatch 6 Toes to bar

WOD Tuesday October 13th

Big event coming up in November! Check it out here Warm up: Plate press x 15 / Multi directional band work Seated strict press: 5 x 3 reps 2. For time: 40 Box jumps @ 24 / 20″ 30 Pullups 20 Ground to overhead @ 155 / 103 10 Handstand pushups

WOD Monday October 12th

Big event coming up in November! Check it out here Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL Back squat: Work up to a kinda heavy single. 2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously youContinue reading “WOD Monday October 12th”