In teams of 2: 400 meter run 400 foot Medicine ball roll 20 Tire flips 400 foot Farmers carry 20 Atlas stone loads 400 meter run
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday June 12th
Warm up: Empty barbell work Power clean 8 x 2 @ 80% 2. For time: 20 Handstand pushups 18 Reverse burpees 16 Hang power cleans @ 115 / 83 14 Handstand pushups 12 Reverse burpees 10 Hang power cleans @ 135 / 93 8 Handstand pushups 6 Reverse burpees 4 Hang power cleans @ 155Continue reading “WOD Friday June 12th”
WOD Thursday June 11th
Warm up: 500 meter row / 15 GHD sit ups / 15 Back extensions Front squat: 5 x 2 @ 80% 2. 10 Rounds for time: 10 Heavy kettlebell swings 10 Sit ups 10 Calories on a thing
WOD Wednesday June 10th
Warm up: Get ready to run For time: 800 meter run 20 Pullups 40 Double unders 20 Pullups 800 meter run 40 Pushups 20 Double unders 40 Pushups 800 meter run
WOD Tuesday June 9th
Warm up: Band pull a parts / Pushups / Ring rows Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. For time: 12 Front squats 12 Power cleans 12 Jerks 12 Cleans
WOD Monday June 8th
Warm up: 2 minutes on a thing / 12 Kang squats / 12 GHD sit ups Back squat: 5 x 5 @ 75% (Be realistic with your strength levels, don’t over estimate where you’re at) 2. 6 Rounds for time: 8 Toes to bar 12 Deadlifts @ 155 / 103 16 Lateral barbell jumps
Summer 2020 Strength Cycle
We will be focusing our strength work on Back squat, Front squat, Push Press and Power cleans for the next Month and a half Summer 2020 Strength cycle: Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk)Continue reading “Summer 2020 Strength Cycle”
WOD Saturday June 6th
In teams of 2 or 3: Accumulate 25 Rope climbs *Every minute begins with 10 alternating burpees ( I go you go x 5 each) at the 20 minute mark take 8 minutes to find a max: Clean + Front squat + 2 jerks
WOD Friday June 5th
Warm up: Butt kickers / Toy soldiers / Ground to overhead with a plate Super set x 6 sets: Pendlay Row x 6 Seated box jump x 3 2. 12 Rounds for time: 6 Overhead squats 8 Wallballs
WOD Thursday June 4th
Warm up: Banded good mornings / sit ups Super set x 5 Glute ham raise x 10 30 – 60 Second plank 2. As many rounds as possible in 10 minutes of: 10 Dumbell / Kettlebell thrusters 10 Pullups 10 Dips ( ring or parallel bar )
CrossFit Havoc 