CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Monday August 31st

Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL 5 Weeks of this, get ready. Every 3 minutes for 5 sets: 5 Front squats + 5 Back squats *Sets across. Use about 70 – 75% of your best front squat. We will be working our way down toContinue reading “WOD Monday August 31st”

Partner WOD Sturday August 29th

This one in Courtesy of “Shark strength” In teams of 2 or 3: 60 Calories on a thing 50 Power cleans 60 Calories on a thing 40 Shoulder to over head 60 Calories on a thing 30 Front squats 60 Calories on a thing 20 Clusters

WOD Friday August 28th

Warm up: Pushing and pulling Super set x 5 sets Pendlay Row x 5 Bench press x 5 2. For time: 200 meter run 60′ Handstand walk 200 meter run 12 Muscle ups 200 meter run 12 Pistols or leg or 6 Snatches @ Bodyweight ( or a totally different weight )

WOD Thursday August 27th

Warm up: Ring rows / Pushups Weighted pullups: 5,5,3,3,1,1 2. 3 Rounds for time: 500 meter row 20 Handstand pushups

WOD Wednesday August 26th

Warm up: Get ready to lift weights / Dynamic mobility / Empty bar work Every minute on the minute for 6 Minutes: Do 1 clean and add 1 front squat every minute. The last set should be 1 clean + 5 Front squats Rest 1 minute: Repeat with heavier weight Rest 1 minute: As manyContinue reading “WOD Wednesday August 26th”

WOD Tuesday August 25th

Warm up: 2 rounds: 10 pushups / 10 sit ups / 10 air squats Every 90 Seconds for 6 sets: 2 Strict press + 4 Push press 2. For time: 800 meter run 40 Burpee box jump overs

WOD Monday August 24th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 25 Overhead squats @ 95 / 63 25 Pullups 25 Overhead squats @ 75 / 53 25 Pullups

WOD Saturday August 22nd

Warm up: 400 meter run / 12 Burpees In teams of 2: 200 sit ups *Every 90 seconds starting at 0:00 stop and do 5 Partner ball slams each. Directly into: 100 Wallballs *Every 90 seconds starting at 0:00 stop and do a 30 second plank (both of you)

WOD Friday August 21st

Warm up: 2 minutes on a thing / X walk / Single leg hip bridge Every Minute for 12 minutes: Odds: 1 Deadlift Evens: 5 Seated box jumps 2. For time: 30 Thrusters 95 / 63 30 Burpees Rest 3 minutes 20 Thrusters 20 Burpees Rest 3 minutes 10 Thrusters 10 Burpees

WOD Thursday August 20th

Warm up: Dynamic mobility / Empty bar work 20 minutes to build to a max: 1 Power clean 2 Hang power cleans 1 Power clean *This is a complex, hang on to the bar. 2. 8 Rounds for time: 8 Box step overs ( use dumbbells or kettlebells ) 8 Lunges ( hold the sameContinue reading “WOD Thursday August 20th”