CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps Every 5 minutes for 5 sets: 5 Deadlifts 15 Calorie row 3 Deadlifts 15 Calorie row 1 Deadlift * This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the secondContinue reading

WOD Thursday January 16th

Warm up: 2 rounds 12 pushups / 12 banded curls Every 2 minutes for 5 sets: Dips (rings or parallell bars) x the right number 2. For time: 60 Reverse Burpees 60 Calories on a thing 60 Overhead squats @ 45 / 35

WOD Wednesday January 15th

Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: TheContinue reading “WOD Wednesday January 15th”

WOD Tuesday January 14th

Warm up: 3 Rounds of 6 banded shoulder press / 6 banded rig rows Seated Strict press: 8 x 2 reps 2. 3 Rounds for time: 15 Toes to bar 15 Handstand pushups

WOD Monday January 13th

Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 1 2. Every 2 minutes for 5 sets: Anderson Back squats x 1 3. 10 Rounds for time: 3 Burpees 6 Kettlebell jumps 70 / 53Continue reading “WOD Monday January 13th”

Partner WOD Saturday January 11th

Warm up: Group warm up In teams of 2 or 3: For time – Complete the following tasks in any order: 500 meters of sandbag carry 400 ft Medicine ball push: 70 / 100 300 Lateral bench jumps 200 Walking lunges holding a Medicine ball @ 20 lbs 100 reps of plate ground to overheadContinue reading “Partner WOD Saturday January 11th”

WOD Friday January 10th

Warm up: 20 Walking lunges / 12 Seated good mornings / Xwalk x 10 steps in each direction Deadlift: 10, 8, 6, 4, 2 2. 2 Rounds for time: 400 Meter run 40 Double unders 400 Meter run 40 Kettlbell figure 8’s

WOD Thursday January 9th

Warm up: 1000 meter row. 1000 on the dot gets a free Fitaid! (coach has to verify) Every 2 minutes for 12 minutes: 5 Thrusters / 10 Box jumps / 5 Thrusters (Adjust the reps to fit a 1 to 1 work rest ratio) 2. For time: 500 meter row 20 Burpees over the rowerContinue reading “WOD Thursday January 9th”

WOD Wednesday January 8th

Warm up: 400 meter jog / 30 jumping jacks “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 squats

WOD Tuesday January 7th

Warm up: 3 rounds: 6 Hang muscle snatch / 4 Heaving snatch balance / 2 snatch balance 30 minutes to snatch: Work up to a max for the day 2. 500 meter row max effort See if you can beat a 12 year old girl today.