CrossFit Havoc Palmetto, Ellenton, Parrish

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”

WOD Tuesday November 24th

Warm up: 12 Pushups / 12 plate raises x 2 sets Every minute on the minute for 12 minutes: Odds: Bench Press x 4 Evens: Ring rows x 30 seconds 2. For time: 30 Buprees 25 GHD Sit ups 20 Reverse Burpees 15 Burpees 10 GHD sit ups 5 Reverse Burpees

WOD Monday November 23rd

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. 3 Rounds for time: 5 Cleans 15 Pullups Mr. Anderson himself.

WOD Saturday November 21st

WOD Friday November 20th

Warm up: 3 Rounds of: 12 Kettlebell Swings, 8 Air Squats Snatch grip deadlift: 5 sets of 4 2 . 6 Rounds for Time: 8 Handstand Push ups 4 High ass box jumps 2 Rope Climbs

WOD Thursday November 19th

Warm up: PVC Pull throughs / Band work / Empty bar work Every 90 seconds x 10 sets: Drop snatch + Heaving snatch balance + Overhead squat 2. On a 16 minute timer: Start with an 800 Meter Run At the 6 minute mark do As many Rounds as possible in 10 minutes of: 6 OverheadContinue reading “WOD Thursday November 19th”

WOD Wednesday November 18th

Warm up: 400 meter run / Dynamic mobility / Make someone smile Every minute on the minute for 10 minutes: 10 Wallballs + 10 Pullups Every minute on the minute for 10 minutes: 4 Burpees 40′ Sprint 4 Burpees 40′ Sprint Every minute on the minute for 10 minutes: 20 Double unders + 6 DumbbellContinue reading “WOD Wednesday November 18th”

WOD Tuesday November 17th

Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility Handstand Pushup: 3 sets of max reps 2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can) *You are welcome to superset these 3. For time: 30 ShoulderContinue reading “WOD Tuesday November 17th”