It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 400 meter run or 2 minutes on a thing / Warm up your front squats and snatche Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. As many roundsContinue reading “WOD Monday March 16th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Partner WOD Saturday March 15th
Pump Sesh.
WOD Friday March 13th
Warm up: 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift 3rd week of this. You should be moving up in weights. 2. 5 Rounds for time: 20 Calorie row or bike 30 Double unders
WOD Thursday March 12th
Warm up: 2 minutes on a thing / 3 rounds of: btn snatch grip push press x 6, Hang snatch high pull x 6, High hang power snatch x 6 20 minutes to establish a 3 position power snatch: Above knee, below knee, floor 2. 10 Rounds for time of: 12 Sit ups 8 StrictContinue reading “WOD Thursday March 12th”
WOD Wednesday March 11th
Warm up: 100′ high skip / 100′ back pedal / 100′ side shuffle “Badger” 3 Round For Time 30 Squat Cleans (95/65 lb) 30 Pull-Ups 800 meter Run
WOD Tuesday March 10th
Warm up: lunges / jumping lunges / light banded shoulder work Every 3 minutes for 6 sets: Handstand hold x the right amount of time + The right amount of Kneeling squat jumps ( looking form 90 ish seconds of total work per round ) 2. For time: 20 Hang power cleans 20 Front squatsContinue reading “WOD Tuesday March 10th”
WOD Monday March 9th
Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. Every minute on the minute for 10 minutes: Odds: Dumbbell thrusters x 10 Evens: Pullups x 10 – 20
WOD Friday March 6th
Warm up: 2 Rounds of: 20 kb swings / 10 goblet squats 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift 2. For time: 30 Calorie Row 20 Thrusters @ 135 / 93 10 Burpees over the rower
WOD Thursday March 5th
Warm up: 1. Super set x 4 rounds: Pendlay row x 12 Parallette pass throughs x 12 2. As many rounds as possible in 15 minutes of: 20′ Handstand walk 10 Pistols ( 5 each ) 5 Reverse burpees
WOD Wednesday March 4th
Warm up: 2 min on a thing / empty barbell work / warm up clean and jerk 5 Rounds of: 30 Wallballs 20 Kettlebell snatches *10 each arm 10 Box jumps * Every 90 seconds starting at 0:00 do 1 power clean and jerk
CrossFit Havoc 