CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Wednesday November 20th

Warm up: 20 pushups / banded tricep push downs x 15 Bench press: 15 minutes to find a max OR 15 minutes to establish a max Turkish get up 2. 20 minute AMRAP: 50 Calorie row 50 Burpees 50 Pullups 50 Double unders

WOD Tuesday November 19th

Warm up: 2 Rounds of – Band rig rows x 12 / Band press x 8 each side Press: 5 x 2 @ 95% 2. Bench max will be tomorrow ( You can do it today if you need to) 3. For Time: Accumulate all of the below items in the quickest time possible, including anyContinue reading “WOD Tuesday November 19th”

WOD Monday November 18th

Warm up: 2 minutes on a thing / 30 kb swings / 15 goblet squats Back Squat: 5 x 5 @ 85% 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)

WOD Saturday November 16th

WOD Friday November 15th

Warm up: 2 minutes on a thing / Pendlay row x 12 / Sit ups x 20 Deadlift: 5 x 1 @ 95% 2. 3 Rounds for time of: 50 Kettlebell swings ( not too heavy ) 25 Banded sit ups

WOD Thursday November 14th

Warm up: 2 Rounds- Kang squat x 8 / Russian twist x 12 (use plate) Back Squat: 5 x 1 @ 100% 2. 6 Rounds for time of: 100′ bear crawl 15 Wallballs

WOD Wednesday November 13th

Warm up: Empty barbell work + rope climb practice For time: 2 Rope climbs 10 Power cleans 2 Rope climbs 8 Heavier power cleans 2 Rope climbs 6 Heavier power cleans 2 Rope climbs 4 Heavier power cleans 2 Rope climbs 2 Heavy ass power cleans Wait 5 minutes Take 10 minutes to find aContinue reading “WOD Wednesday November 13th”

WOD Tuesday November 12th

Warm up: 3 Rounds – 5 pushups / 5 V ups Strict press: 5 x 2 @ 95% 2. Bench Press: 5 x 2 @ 90% 3. 4 Rounds for time: 12 Calorie row 12 Handstand pushups 12 GHD Situps

WOD Monday November 11th

Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15 Back squat: 5 x 4 @ 85% 2. Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups U.S. Army Staff Sergeant RicardoContinue reading “WOD Monday November 11th”

WOD Saturday November 9th

“AIR FORCE WOD” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. AthleteContinue reading “WOD Saturday November 9th”