Warm up: Single leg hip bridge / Single leg rdl / X walk Squat: 1 set of 40 2. For time: 800 meter run 60 Swings 800 meter run 60 push presses
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday April 24th
Warm up: 400 meter run / X walk / 15 Pushups Every minute on the minute for 30 minutes: Deadlift 2. Reverse burpee 3. Handstand Pushups
WOD Thusday April 23rd
Warm up: 50 jumping jacks Some kinda row: 4 x 12 2. For time: 20 Power cleans 40 Box jumps 20 Power clean and jerks 40 Box jumps 20 Front squats
WOD Wednesday April 22nd
Warm up: figure 8’s / Toy soldiers As many rounds as possible in 10 minutes of: 10 Pushups 20 Swings As many rounds as possible in 10 minutes of: 10 Push presses 20 Lunges
WOD Tuesday April 21st
Every 2 Minutes for 30 Minutes: (15 Rounds) 1 Power Snatch Or The Right Number of Dumbbell Snatches Right Arm 100 Meter Run 1 Power Snatch Or The Right Number of Dumbbell Snatches Left Arm *Go up in Weight as needed
WOD Monday April 20th
Warm up: 2 minutes of running / biking etc / kang squats / hip bridge Squat 1 set of 50 2. 4 Rounds for time of: 6 Power cleans 12 Burpees 18 Switch steps 24 Sit ups
WOD Friday April 17th
Warm up: X walk / Good mornings Deadlift 3 x 12 2. 8 Rounds for time: 6 Kneeling squat jumps 6 Push presses
WOD Thursday April 16th
Warm up: Single leg RDL’s / Butt kickers / Spidermans Row: 4 x12 2. 5 Rounds for time : 5 Wall climbs 15 Kettlebell jumps
WOD Wednesday April 15th
Warm up: 12 Single leg RDL’s / 12 Spidermans For time: 100 Burpees 100 Lunges *Begin every 2 minutes starting at 0:00 with a heavy thing
WOD Tuesday April 14th
Warm up: Shoulder taps / lateral raises 1. Tabata presses 2. Reverse tabata presses 3. 10 Rounds for time: 10 Air squats 8 Pushups
CrossFit Havoc 