CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Wednesday August 19th

Warm up: 400 meter run / 10 Wallballs / 10 Burpees For time: 60 Pullups 100 Double unders 50 Wallballs 100 Double unders 40 GHD Sit ups 100 Double unders 30 Handstand Pushups 50 Double unders 20 Burpees 50 Double unders 10 Muscle ups 50 Double unders

WOD Tuesday August 18th

Warm up: 2 Rounds of: Ring row x 12 / Plate press x 12 Every 90 seconds for 6 sets: 2 Strict Press, 2 Push press 2. Every 90 seconds for 6 sets: 6 Kneeling squat jumps 6 Front squats ( from the floor, ascend in weight )

WOD Monday August 17th

Warm up: Dynamic mobility / Empty bar work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 50, 40, 30, 20, 10 Pushups Sit ups 20 Calorie row or bike or 200 meter run before each set of pushups

Partner WOD Saturday August 15th

Warm up: 400 meter run / 2 rounds of 12 pushups, 12 sit ups, 12 air squats I go you go for 12 Minutes: Medicine ball push x 100 ft Medicine ball Carry x 100 ft Medicine ball over the shoulder x 5 2. I go you go for 12 minutes: 8 Burpees 20 secondContinue reading “Partner WOD Saturday August 15th”

WOD Tank top Friday August 14th

Warm up: 10 Strict toes to bar, 10 Air Squats, Single leg hip bridge Every Minute on the minute for 12 Minutes: Odds: Deadlift x 1 Evens: Bench press x 3 2. For time: 30 Box jumps 10 Power snatches 30 Box jumps 10 Snatches

WOD Thursday August 13th

Warm up: Leg swings / Butt kickers / Banded good mornings Super set x 4: Parallette Passthroughs x 12 Glute Ham raise x 12 2. As many rounds as possible in 10 Minutes of: 200 Meter row 20 Kettlebell swings 20 Sit ups

WOD Wednesday August 12th

Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups 20 Rounds for time of: 4 Wallballs 3 Burpees 2 Power Cleans ( Heavy ) 1 Muscle up

WOD Tuesday August 11th

Warm up: Shoulder taps / Handstand hold / ring rows Accumulate as many reps as possible in 5 minutes of: Seated strict press @ 60% of your best strict press: 2. Accumulate as many reps as possible in 5 minutes of: Pendlay Row @ 60% of you bodyweight or something like that 3. 3 RoundsContinue reading “WOD Tuesday August 11th”

WOD Monday August 10th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run

Partner WOD Saturday August 8th

I go you go you go for 8 Rounds: 1 Snatch or clean and jerk 100″ Sled drag or 10 Cal assault bike 1 Snatch or clean and jerk *Ascend in weight