CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday July 20th

Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips Every minute on the minute 12 minutes: Odds: Bench press x 1 Evens: Toes to bar x 5 – 15 2. For time: 2000 meter row

Warm up: 20 sit ups / 20 back extensions / 20 pushups Turkish get up: take 20 minutes to work up to a max for both sides 2. 12,10, 8, 6, 4, 2 reps for time: Strict press @ 135 / 93 Back rack lunge (double count, deal with it ) @ 135 / 93Continue reading “WOD Thursday July 19th”

WOD Wednesday July 18th

Warm up: 2 minutes of jump rope / 12 Burpees NUTTSCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint footContinue reading “WOD Wednesday July 18th”

WOD Tuesday July 17th

Warm up: 400 meter run, Then empty bar clean and jerk work Every 3 minutes for 10 Rounds: 1 Power Clean 1 Clean and Jerk 3 Wall Climbs 1 Power Clean 1 Clean and Jerk

Gymnastics Class 7-17 and 7-19

Tuesday 7-17-18 Warm Up: 2 rounds 10 Plank up downs :30 HS Hold 10 GHD Sit ups to Parallel Skill: HSPU’s 2 min OH DB Hold rest 1 min EMOM 8 Min 8 HSPU’s Workout: Dubs 45-30-15-12-9-6-3 Pull Ups 15-10-5-4-3-2-1 Thursday 7-19-18 Warm Up: 2 rounds 10 banded rig pvc drill 10Continue reading “Gymnastics Class 7-17 and 7-19”

WOD Monday July 16th

Warm up: 200 meter run or 1 min of jump rope Kang squats Banded good mornings Squat hold x 1 minute Back squat: 2 x 2 @ 90% 2 x 1 @ 95% 2. 3 Rounds for time: 20 KB Jumps 15 GHD Sit ups 10 One legged burpees ( 5 each leg guys )

WOD Friday July 13th

Warm up: X walk x 10 steps in each direction / Glute ham raise x 10 / Pushups x 20 Every 90 seconds for 10 sets Odds: Bench press x 2 Evens: Deadlift x 2 2. 3 Rounds for time of: 6 Thrusters @ 185 / 113 30 / 20 / 10 ft Burpee shuttleContinue reading “WOD Friday July 13th”

WOD Thursday July 12

Warm up: 2 minutes of jump rope Every 90 seconds for 12 rounds: Minute 1: Ab plank x 45 seconds (Banded if you dare) Minute 2: Butt plank x 45 seconds Minute 3: Overhead Barbell / Dumbbell or Kettlebell hold x 45 seconds 2. For time: 60 Alternating kettlebell swings 60 Figure 8’s

WOD Wednesday July 11th

Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump 4 Rounds for time: 400 meter run 20 Box jumps @ 24 / 20″ 20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees ) 20 Ball slams

WOD TuesdayJuly 10th

Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5 Every 30 seconds for 12 sets: 1 Power snatch 2. Every 40 seconds for 10 sets: 1 Snatch 3. Every 50 seconds for 8 sets: The right #Continue reading “WOD TuesdayJuly 10th”