WE ARE DOING MURPH ON MONDAY. There will be a 25 person limit per heat. 7am, 9am, 11am, sign up at the gym. Warm up: X walk / GHR / Sit ups Every 75 seconds for 12 sets: Odds: Deadlift x 3 Evens: Seated Box jump x 3 2. For time: 60 Sit ups 50Continue reading “WOD Friday May 22nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday May 21st
Warm up: 50 KB figure 8’s Pendlay Row: 6 sets of 6 2. Strict pullups: 3 sets of max reps 3. For time: 500 meter row 25 Overhead squats @ 75 / 53 lbs
WOD Wednesday May 20th
Warm up: Empty barbell work 6 Minutes to establish a 1 rep max snatch Followed by As many rounds as possible in 20 minutes of: 1000 meter run buy in ( you only do this once ) 12 Box jump overs 12 Burpees 12 Box step ups 12 Reverse burpees Then: 6 Minutes to establishContinue reading “WOD Wednesday May 20th”
WOD Tuesday May 19th
Warm up: Band work / Pushups Strict Press: 5 Reps every 75 seconds for 6 Sets 2. For time: 12 Wall climbs 50 Double unders 10 Handstand pushups 40 Double unders 8 Wall climbs 30 Double unders 6 Handstand Pushups 20 Double unders 4 Wall climbs 10 Double unders 2 Handstand pushups
WOD Monday May 18th
Warm up: 400 meter run / 15 Sit ups / 15 Back extensions Back squat: 3 x 10 reps 2. For time: 15 Pullups 15 Wallballs 15 Hang power cleans 15 Wallballs 15 Push presses 15 Wallballs 15 Toes to bar 15 Wallballs
WOD Friday May 15th
Warm up: 400 meter run / X walk / Good mornings Every minute on the minute for 30 minutes: Row or pullup 2. Russian twists 3. Deadlifts
WOD Thursday May 14th
Warm up: Empty bar work Power clean: 8 x 2 – 8 reps 2. For time: 15 Wall climbs 30 Reverse Burpees 45 Pushups
WOD Wednesday May 13th
Warm up: Get ready to run For time: 800 meter run 20 Deadlifts 800 meter run 40 Burpees 800 meter run 60 Lunges
WOD Tuesday May 12th
Warm up: 50 figure 8’s Every minute on the minute for 6 minutes: Windmills 2. 12 Rounds for time: 6 Thrusters 20 Double unders
WOD Monday May 11th
Warm up: Kang squats / RDL’s / Hip bridges Squat: 1 set of 20 reps 2. For time: 100 step ups 75 Sit ups 50 Box jumps 25 Feet elevated pushups
CrossFit Havoc 