Warm up: 2 minutes on a thing / X walk / Banded good mornings Front squat: 3 x 4 @ 85% 2. Tabata intervals for these 4 movements Score is lowest round per movement 1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of eachContinue reading “WOD Thursday June 25th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday June 24th
Warm up: Stretch your calves / Warm up you deadlifts 12 Rounds for time: 1 Rope climb 200 meter run 1 Heavy ass deadlift 20 Double unders
WOD Tuesday June 23rd
Warm up: Plate ground to overhead x 15 / push ups x 20 Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 45 lb weighted pullup x max reps Rest 3 minutes 35 lb weighted pullups x max reps Rest 3 minutes 25 lb weighted pullupsContinue reading “WOD Tuesday June 23rd”
WOD Monday June 22nd
Warm up: 2 minutes on a thing / Kang squats / GHD Sit ups Back squat: 5 x 3 @ 85% 2. For time: 50 Calories 40 Burpees 30 Front squats 135 / 93 20 Pullups 10 Thrusters 155 / 103
Partner WOD Saturday June 20th
In teams of 2 or 3: Complete: 100 Thrusters 95 / 63 100 Burpees 100 Overhead squats 100 Burpees
WOD Friday June 19th
Warm up: Empty barbell work Power clean: 8 x 2 @ 85% 2. 6 Rounds for time: 12 Handstand pushups 24 Double unders 12 Kettlebell snatches @ 1.5 / 1 pood ( 6 per side ) 24 Double unders
WOD Thursday June 18th
Warm up: 2 minutes of jump rope / 20 step ups / 10 Toy soldiers Front squat: 4 x 3 @ 80% 2. Every minute on the minute for 16 minutes: Odds: 1 Snatch or power snatch Evens: 8 – 12 Box jump overs
WOD Wednesday June 17th
Warm up: 2 minutes on a thing / empty barbell thrusters / 20 walking lunges “Daniel” For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq onContinue reading “WOD Wednesday June 17th”
WOD Tuesday June 16th
Warm up: ground to overhead with plate x 20 / pushups x 20 Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats
WOD Monday June 15th
Warm up: 400 meter run / 12 Kang squats / 1 minute bottom of squat hold Back squat: 5 x 4 @ 80% 2. For time: 5 Minute plank: Every time you break : knees to the floor, excessive sagging, hips in the air, laying on the ground, 100 meter penalty 2 minute overhead holdContinue reading “WOD Monday June 15th”
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