CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday July 31st

Warm up: X walk / Good mornings / KB swings Deadlift: 3 reps every 2 minutes for 6 sets ( same sets and reps as last week, try and go a little heavier) 2. 5 Rounds for time: 5 Deadlifts 300 Meter row

Warm up: 400 meter run / 20 sit ups / 15 Back extensions L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds *Accumulate as much time as possible in the position within 1 minute. 2. Glute ham raise: 3 x 12 ( use bands if you can ) 3.Continue reading “WOD Thursday July 30th”

WOD Wednesday July 29th

Warm up: 2 minutes on a thing / 10 Toy soldiers / 100′ Back pedal / 1 minute pullup bar hang 15 Rounds for time: 2 Hang clusters ( Ascend in weight ) 2 Muscle ups or 4 Strict pullups or 6 kipping pullups 10 Box jumps

WOD Tuesday July 28th

Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Bench Press: 5 x 5 2. 6 Rounds for time: 1 Rope climb 200 meter run 20 KB swings

WOD Monday July 27th

Warm up: 2 minute jump rope / Band pull aparts / 1 minute squat hold / Empty bar overhead squats Overhead squat: 5 sets of 3 reps 2. 3 Rounds for time: 50 Double unders 25 Wallballs (Unbroken?)

WOD Friday Jully 24th

Warm up: X walk x 10 steps in each direction / Good mornings x 12 / Tuck jumps x 12 Deadlift: 3 Reps Every 2 minutes for 6 sets 2. 3 Rounds for time: 1 Power clean and jerk @ too heavy 10 Burpees 2 Power cleans @ too heavy 5 Burpees

WOD Thursday July 23rd

Warm up: Plate press x 15 / Ring row x 15 / Plank x 1 min Weighted Pullup: 5,5,3,3,1,1 2. For time: 40 Seated plate press 45 / 25 30 Bench sit ups 20 Toes to bar 10 Deficit Handstand pushups 20 Toes to bar 30 Bench sit ups 40 Plate presses

WOD Wednesday July 22nd

Warm up: 2 Rnds: 5 Hang muscle snatch / 5 Hang pwr snatch / 5 Hang snatch / 5 Overhead squat Every minute on the minute for 24 minutes: Odds: 1 Power snatch + Snatch Evens: 30 Double unders or 12 Box jump overs or Something else kinda like that Then: take 6 minutes toContinue reading “WOD Wednesday July 22nd”

WOD Tuesday July 21st

“Bridger Walker” 4 Rounds for time: 500 meter row 25 Shoulder to overhead @ 95 / 63 25 Front squats @ 95 / 63 https://www.nbcnews.com/news/us-news/parents-say-their-6-year-old-son-survived-brutal-dog-n1234036

WOD Monday July 20th

Warm up: 2 minutes on a thing / 1 minute squat hold / 10 single leg rdl’s Front Squat: Find 1 rep max 2. For Time: 10, 8, 6, 4, 2 Hang power cleans (increase weight each set) *10 Toes to bar after each set