Warm up: Band work / Dumbbell raises Seated Dumbbell shoulder presses: 4 x 8 2. 3 Rounds for time: 25 Pushups 20 Calories 15 GHD Sit ups
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday November 2nd
Warm up: 2 minutes of jump rope / 15 Air squats / 20 back extensions Every 75 seconds for 10 sets: Back squat x 1 2. For time: 100 Wall balls 50 Pullups *Begin every 75 seconds starting at 0:00 with 20 Double unders
Partner WOD Saturday October 31st
Alternate every 2 Minutes for 6 Rounds each person: 10 Shoulder to overhead 10 Burpee box jump overs 5 Shoulder to overhead 5 Burpee box jump overs
WOD Friday October 30th
Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 GHD sit ups Deadlift: Find a max for the day. 2. “Elizabeth” 21,15,9 reps for time of: Cleans (squat) @ 135 / 93 Ring dips
WOD Thursday October 29th
Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Hang Snatch (yes Squat) 3. For Time: 400 Meter RunContinue reading “WOD Thursday October 29th”
WOD Wednesday October 28th
Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges
WOD Tuesday October 27th
Warm up: 100 foot bear crawl / 100 foot crab walk 6 sets of: 2 Strict press + 2 Push press 2. For time: 60 Wallballs 60 Kettlebell snatches 60 Kettlebell jumps
WOD Monday October 26th
Warm up: 10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats Every minute on the minute for 10 minutes: 1 Back squat @ heavier than last week. 2. 3 Rounds for time: 5 Clusters 15 Toes to bar
Partner WOD Saturday October 24th
I go you go for 30 minutes: 100 Meter run 100 Foot D ball push
WOD Friday October 23rd
Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 tuck jumps Deadlift: 2 x 2 2. For time: 5 Snatches 25 Box jump overs 4 Snatches 20 Box jump overs 3 Snatches 15 Box jump overs 2 Snatches 10 Box jump overs 1 Snatch 5 Box jumpContinue reading “WOD Friday October 23rd”
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