CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday February 11th

Warm up: 2 minutes of jump rope or something like that / Empty barbell work Every minute on the minute for 36 minutes: Minute 1: 6 -12 Burpees Minute 2: 6 – 12 Toes to bar Minute 3: 1 Snatch

Warm up: 2 minutes on a thing / 12 GHD sit ups / 12 Kang squats Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2 minutes Every minute on the minute for 4 minutes: 3 reps RestContinue reading “WOD Monday February 10th”

Partner WOD Saturday February 8th

I go you go for 8 Rounds: Bike 8 / 12 calories Pushups x 10 Directly into I go you go for 4 Rounds: Dumbbell Thrusters x 10 100 meter run

WOD Friday February 7th

Warm up: 30 kb swings / 20 Banded good mornings / 10 Single leg RDL’s per leg Deadlift: 3 x 10 reps ( Looking for some effort here ) 2. As many rounds as possible in 6 minutes: 12 Handstand pushups 12 Pistols Directly into as many rounds as possible in 6 minutes of: 24Continue reading “WOD Friday February 7th”

WOD Thursday February 6th

Warm up: 2 Minutes on a thing / 2 Rounds of 6 Hang muscle clean / 6 Front squats / 6 jerks Every 90 Seconds for 20 sets: 1 Power clean + 1 Clean + 2 jerks 2 Far ass broad jumps

WOD Wednesday February 5th

Warm up: 30 KB figure 8’s / 20 sit ups / 10 lunges For time: 10 Rounds of 3 Thrusters 135 / 93 6 Bar facing burpees 10 Rounds of: 1 Rope climb 10 Box jump overs 10 Rounds of: 3 Kettlebell snatches per arm 53 / 35 6 Kettlebell jumps

WOD Tuesday February 4th

Warm up: 2 Rounds: 6 Hang muscle snatch / 6 Heaving snatch balance / 6 Overhead squats Every 45 seconds for 8 sets: 1 Power snatch 2. Every minute for 8 sets: 1 Hang Snatch 3. 5 Rounds for time: 10 Pullups 15 Wallballs

WOD Monday February 3rd

Warm up: 200 meter run / 12 GHD raises / 12 GHD sit ups / 12 Kang squats Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2 minutes Every minute on the minute for 4 minutes: 3Continue reading “WOD Monday February 3rd”

Partner WOD Saturday February 1st

30 Minute AMRAP: In groups of 2 or 3: 80 Step ups holding 45/25 lb plate 100 Plate presses holding 45/25 lb plate 120 Second Wall sit holding 45/25 lb plate 140 Switch steps holding 45/25 lb plate

WOD Friday January 31st

Warm up: 2 minutes on a thing / X walk / Pendlay rows Every 3 minutes for 5 sets: 3 Deadlifts 15 Calorie row 1 Deadlift Here is an example of how the loads should go. set 1 – 225, 245 set 2 – 235, 255 set 3 – 245, 265 set 4 – 255,Continue reading “WOD Friday January 31st”