CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday July 7th

Warm up: 30 KB figure 8’s / 2 rounds of 30 sec handstand hold and 10 kb swings Push press + Jerks: 3 x 1 @ 95 – 100% (end each set of push presses with 2 jerks) 2. Pendlay Row: 3 x 12 3. As many rounds as possible in 8 Minutes of: 15Continue reading “WOD Tuesday July 7th”

WOD Monday July 6th

Warm up: 2 minutes of jump rope / Kang squats / Sit ups Back squat: 5 x 1 @ 95% 2. For time: 100 Double unders 10 Front squats 50 Double unders 20 Hang cleans ( Did I say power? ) Not Everyone is good at mopping.

WOD Saturday July 4th

Two Hero’s Today guys: “Up Down’s” 12 Minute AMPAP: 40 Meter sprint 2 Burpees 40 Meter sprint 4 Burpees 40 Meter sprint 6 Burpees Etc… Wear a vest if you have one CPL Timothy M Shea 25 August 2005 At the 20 Minute Mark “Randy” For Time: 75 Power snatches @ 75 / 53Continue reading “WOD Saturday July 4th”

WOD Friday July 3rd

Warm up: 400 meter run / Empty Barbell work Power clean 8 x 1 @ 95% 2. 3 Rounds for time: 20 Pullups 15 Sumo deadlift high pulls

WOD Thursday July 2nd

Warm up: Toy soldiers / Butt kickers / Banded good mornings / 1 Minute squat hold Front Squat: 5 x 2 @ 90% 2. In Teams of 2: 7 Rounds for time: 22 Pistols 19 Bench Press 76 Double unders 44 Calories on a thing

WOD Wednesday July 1st

Warm up: Band work / Empty barbell work For time: 12 Rounds of: 1 Clean and jerk ( Ascend in weight ) 2 Muscle ups Directly into 6 Rounds of: 1 Clean (Ascend in Weights ) 10 Handstand pushups

WOD Tuesday June 30th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 50 Double unders 10 Overhead Squats 40 Wallballs 8 Hang Snatches 30 Double unders 6Continue reading “WOD Tuesday June 30th”

Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish