CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Saturday May 9th

Warm up: Get ready to run For time: Run 2.23 miles

WOD Thursday May 7th

Warm up: Band work Row: 4 x 12 2. As many rounds as possible in 12 minutes of: Hand release clapping pushups: 1,2,3,4,5+ Swings: 2,4,6,8,10 +

WOD Wednesday May 6th

Warm up: Empty bar work For time: 10 Power snatches @ kinda heavy 10 Snatches @ Heavier 10 Power clean and jerks @ Heavier 10 Cleans @ heaviest * Every 90 seconds beginning @ 0:00 do 5 Burpees

WOD Tuesday May 5th

Warm up: Band work Tabata strict press 2. Reverse tabata Strict press 3. For time: 100 lunges 100 Bulgarian split squats 100 Lunges

WOD Monday May 4th

Warm up: Sit ups / SLRDL / Toy Soldiers Squat: 1 set of 30 reps 2. 30, 20, 10 reps for time: Reverse Burpees Thrusters

WOD Saturday May 2nd

Warm up: Get ready Smurph 800 meter run 50 Pullups 100 Pushups 150 air squats 800 meter run

WOD Monday May 1st

Warm up: X walk / Hip bridge Every minute on the minute for 30 minutes: Deadlift 2. Box / Broad jump 3. Sprint

WOD Thursday April 30th

Warm up: Band pull aparts / Supermans Row: 4 x 12 2. As many rounds as possible in 16 Minutes of: 12 Overhead squats 4 Wall climbs 12 Power snatch 4 Wall climbs

WOD Wednesday April 29th

WOD Tuesday April 28th

Warm up: 400 meter run / Row x 20 Bicep curl: 4 x 12 2. 20, 15, 10, 5 reps for time: Handstand pushups Power cleans