Warm up: 15 Plank up downs / 15 ring rows Every minute on the minute for 24 minutes: Minute 1: Bench press x 5 Minute 2: Pendlay Row x 5 Minute 3: Heavy ass med ball or sandbag hold x 40 seconds (Not on your shoulder) 2. For time: 50 Calories on something 50 HandContinue reading “WOD Thursday January 30th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday January 29th
“JORGE” For Time 30 GHD Sit-Ups 15 Squat Cleans (155/105 lb) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lb) 18 GHD Sit-Ups 9 Squat Cleans (155/105 lb) 12 GHD Sit-Ups 6 Squat Cleans (155/105 lb) 6 GHD Sit-Ups 3 Squat Cleans (155/105 lb) You are welcome to do regular sit ups in place of theContinue reading “WOD Wednesday January 29th”
WOD Tuesday January 28th
Warm up: 1 minute plank / 10 pullups / 10 tuck jumps 6 sets of: 1 Strict press, 2 Push presses, 3 Jerks 2. Helen: 3 Rounds for time: 400 meter run 21 Kettlbell swings ( American) 1.5 / 1 pood 12 pullups
WOD Monday January 27th
Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raises 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 repsContinue reading “WOD Monday January 27th”
WOD Friday January 24th
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 minutes on a thing / X walk / Pendlay rows Every 3 minutes for 5 sets: 3 Deadlifts 15 Calorie row 1 Deadlifts *Same idea asContinue reading “WOD Friday January 24th”
WOD Thursday January 23rd
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 20 Plank up downs / 20 Band curls Every 3 minutes for 4 sets: 1 minute of max wall climbs 2. 5 Rounds for Time: 5 BoxContinue reading “WOD Thursday January 23rd”
WOD Wednesday January 22nd
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 3 Rounds of cindy 30 Rounds for time: 1 Power snatch 1 Muscle up 5 Wallballs
WOD Tuesday January 21st
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6 Every minute on the minute for 16 minutes:Continue reading “WOD Tuesday January 21st”
WOD Monday January 20th
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who is headed to the Elite division at “Wodapalooza” Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squatsContinue reading “WOD Monday January 20th”
Partnar WOD Saturday January 18th
In teams of 2 or 3, for time: 50 Partner ball slams 100 Box jump overs 500 Meter backwards run 100 Box jump overs 50 Partner ball slams
CrossFit Havoc 