CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday October 29th

Warm up: 2 rounds of: Band rig rows x 12 / single arm band press x 8 each arm Press: 5 x 5 @ 80% 2. For time: 400 m run 20 overhead lunges 65/45 5 knees to elbows 15 overhead lunges 65/45 10 knees to elbows 10 overhead lunges 65/45 15 knees to elbowsContinue reading “WOD Tuesday October 29th”

WOD Monday October 28th

Warm up: 2 minutes on a thing / 20 sit ups / 20 back extensions Back squat 5 x 5 @ 80% 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)Continue reading “WOD Monday October 28th”

WOD Friday October 25th

Warm up: 50 kettlebell figure 8’s 1. Deadlift: 5 sets of 4 @ 80% 2. Workout 20.3 / Workout 18.4Diane 21-15-9 reps of: Deadlifts, Handstand push-ups♀ 155 lb. ♂ 225 lb. Then, 21-15-9 reps of: Deadlifts 50-ft. handstand walk after each set ♀ 225 lb. ♂ 315 lb. Time cap: 9 minutes

WOD Thursday October 24th

Warm up: 15 Banded good mornings / 15 Wallballs / 15 Sit ups Back Squat: 5 x 4 @ 85% 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60 Hand planted Bench jumps

WOD Wednesday October 23rd

Warm up: 400 meter run For time: 60 Calorie Row 30 Hang clean and jerks @ 135 / 93 15 Wollymockers 30 Hang clean and jerks @ 135 / 93 60 Calorie row

WOD Tuesday October 22nd

Warm up: 15 Burpees Press: 5 x 3 @ 85% 2. Bench Press: 5 x 3 @ 85% 3. For time: 60 Sit ups 30 Kettlebell swings 15 Handstand pushups 30 Kettlebell swings 60 Sit ups

WOD Monday October 21st

Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders

WOD Saturday October 19th

“The Lyon” 5 Rounds, Each for Time: 7 Squat Cleans (165 lbs / 115 lbs) 7 Shoulder to Overheads (165 lbs / 115 lbs) 7 Burpee Chest to Bar Pull Ups Rest 2 minutes between rounds (Ideally use a pull-up bar that is 6 inches above your max reach when standing.) Air Force Capt. DavidContinue reading “WOD Saturday October 19th”

WOD Friday October 18th

Warm up: Glute ham raise x 15 / Glute ham sit up x 15 / Banded good morning x 15 Deadlift: 5 x 5 @ 75% 2. Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

WOD Thursday October 17th

Warm up: 400 meter run / 15 Back extensions / 15 Mountain climbers Back squat: 5 x 5 @ 80% 2. 5 Rounds for time: 20′ Handstand walk 20 Sit ups