CrossFit Havoc Palmetto, Ellenton, Parrish

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

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