CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Wednesday June 2nd

Warm up: Empty barbell work Ride a thing for 30 minutes * Every minute hop off and do: First 15 Minutes 1 power snatch Second 15 minutes: 1 snatch *Cruise on the implement but give yourself a goal to reach by the end of the 30 minutes. *Don’t punk out on the weight of theContinue reading “WOD Wednesday June 2nd”

WOD Tuesday June 2nd

Warm up: 2 Rounds of: Ring row x 12 / Plate raises x 12 Weighted Pullup: 5, 5, 3, 3, 1, 1 2. 8 Rounds for time: 2 Muscle ups 12 Kettlebell swings

WOD Monday June 1st

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Every 3 minutes for 5 sets: 3 Front squats + 3 Back squats First set should be about 70ish % of your best front squat. Go up from there. 2. For time: 20 Burpees 10 Power cleans 10 Cleans 20Continue reading “WOD Monday June 1st”

WOD Saturday May 30th

FIGHT GONE BAD 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest

WOD Friday May 29th

Warm up: X walk / Butt kickers / Toy soldiers Deadlift: 10, 8, 6, 4, 2 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups

WOD Thursday May 28th

Warm up: 3 Rounds of: 30 second plank / 10 Supermans 3 Rounds not for time: Parallette pass throughs x 12 Swimming Frog x 12 Bench crunch x 12 2. For time: 30 Thrusters @ 75 / 53 30 Toes to bar 15 Thrusters @ 125 / 83 15 Toes to bar

WOD Wednesday May 27th

Warm up: Empty barbell work Every minute on the minute for 16 minutes Odds: 12 Box jumps / 1 Power snatch Evens: 8 Box jumps / 2 Power snatches Rest 4 minutes Every minute on the minute for 16 minutes: Odds: 1 Power snatch Evens: Choice of Handstand pushup / Muscle up / Pistol Roots.Continue reading “WOD Wednesday May 27th”

Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish