Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up:  X walk / Hip bridge Deadlift or RDL : 3 x 15 2. For time: 50 Thrusters 25 Overhead squats

Warm up: 400 meter run / 10 Inchworms / 10 Toy soldiers Max sit ups in 6 minutes *Begin every minute with one or two wollymockers 2. Max Handstand pushups in 6 minutes * Begin every minute with 12 jumping lunges 3. Max step ups in 6 minutes *Begin every minute with 10 – 20Continue reading “WOD Thursday April 9th”

Warm up: For time: 10 to 1 or something else Your choice of barbell or other weighted implement movement 100 meter run / row / bike The goal is to be in the 20 -25 minute time domain for this. If you have access to a barbell and weights, try and go up in weightContinue reading “WOD Wednesday April 8th”

Warm up: Good mornings / Kang squats Tabata squats 2. Reverse Tabata squats 3. 2 Rounds of: 20 Thrusters 20 Reverse burpees

Warm up: 12 Toy soldiers / 12 Supermans Every minute on the minute for 18 minutes: 1. Swings x 30 seconds 2. Z press x 6 3. Jumping jacks x 45 seconds 2. For time: 800 meter run 2 minute handstand hold

Warm up: 400 meter run / 12 RDL’s For time: 4 Rounds of: 8 Cleans 12 Pushups 4 Rounds of: 8 Power clean and jerks 12 Lunges per leg

Warm up: 400 meter run / 30 sit ups every 45 seconds for 12 sets total: odds: Russian twists x 12 evens: V ups x 8 2. For time: Accumulate 2 minutes of each of the following movements ( or non movements ) Plank Hold a heavy thing Wall sit