CrossFit Havoc Palmetto, Ellenton, Parrish

Partner WOD Saturday July 18th

In teams of 2 or 3: 200 Meter farmers carry 400 Meter run 800 Meter row 1000 Lbs each ( accumulate ) Ground to overhead with a 45 / 25 lb plate 800 Meter row 400 Meter run 200 Meter farmers carry

WOD Friday July 17th

Warm up: 100′ high skip / Broad jump x 5 / Empty bar work Power clean: Find 1 rep max 2. For time: 100 Wallballs *Begin every minute with one power clean @ 85% of your max for the day

WOD Thursday July 16th

Warm up: 2 minutes on a thing / 30 KB swings / 1 minute squat hold Front Squat: 6 x 1 @ 90% 2. 2 Rounds for time: 500 meter run 50 KB swings 25 Pushups

“MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 165 (each snatch is followed by 1 overheadContinue reading “WOD Wednesday July 15th”

WOD Tuesday July 14th

Warm up: Light band work / plate raises Push Press: find 1 rep max 2. Every minute on the minute for 5 Minutes: 8 – 15 Burpees 3. Every minute on the minute for 4 Minutes: 6 – 12 Handstand pushups 4. Every minute on the minute for 3 Minutes: 15 Thrusters 5. Every minuteContinue reading “WOD Tuesday July 14th”

WOD Monday July 13th

Warm up: 2 minutes on a thing / 1 minute squat hold / 10 kang squats / 1 minute squat hold Back squat: find 1 rep max 2. For time: 10 Power clean and jerks 10 Power cleans 10 Cleans 10 Front squats 10 Deadlifts

Partner WOD Saturday July 11th

I go you go for 10 Rounds each: 100′ Medicine ball or sandbag carry 15 – 30 Double unders

WOD Friday July 10th

Warm up: 30 Jumping jacks / 10 Toy soldiers / 10 Butt kickers / Empty barbell work Power clean: 8 x 1 @ 95 – 100% 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60 Hand planted Bench jumps

WOD Thursday July 9th

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Front Squat: 3 x 2 @ 95% 2. 5 Rounds for time: 10 Box step ups holding dumbbells 10 Dumbbell strict presses 10 Dumbbell Squats *Dumbbells are not made to be dropped. If you are the one in class whoContinue reading “WOD Thursday July 9th”

WOD Wednesday July 8th

Warm up: 2 minutes on a thing / Empty barbell work Every Minute on the minute for 16 Minutes: Odds: 2 Power snatches Evens: 8 – 12 Wallballs Directly into: Every Minute on the minute for 16 Minutes: Odds: 1 Power snatch + Hang Snatch Evens: 6 – 10 Reverse Burpees