Warm up: Get ready to move some big weights today Every minute on the minute for 12 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean *Last week of this combo 2. 2 Rounds for time of: 400 meter runContinue reading “WOD Monday February 19th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday February 16th
Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 6 sets: 1 Deadlift + 8 Box jumps 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict, 2 kipping Round 2 – 6 strict, 4 kipping Round 3 – 4 strict, 6 kipping RoundContinue reading “WOD Friday February 16th”
WOD Thursday February 15th
Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”
WOD Wednesday February 14th
Warm up: 2 rounds of 100′ lateral shuffle / 50′ bear crawl / 50′ crab walk ” Foreplay” 14 rounds for time of: 2 Muscle ups 7 Deadlifts @ 135 lbs 14 Lateral barbell jumps (double count)
Gymnastics workouts 2-13 and 2-15
Tuesday: 2-13-18 Warm up: row 500m Lunge stretch 30 hollow rocks 30 Superman’s Skill: Chest to Bar 2 rounds 1 min static pull up hold – chin over bar 2 min HS Hold Then… Every 30 Sec for 5 min 4 C2B Workout: AMRAP 5 min 3 Deadlifts @185 7 HSPUs Thursday: 2-15-18 Warm Up:Continue reading “Gymnastics workouts 2-13 and 2-15”
WOD Tuesday February 13th
Warm up: 300 meter row / 30 kb swings 1. Turkish get up: every minute on the minute for 20 minutes 2. For time: Row 1000 meters 60 Kettlebell snatches @ 1.5/1 pood (30 each side)
WOD Monday February 12th
Warm up: Run / row / bike x 3 minutes / 20 Air squats / 15 Back extensions / 10 Good mornings Every minute on the minute for 16 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean 2. ForContinue reading “WOD Monday February 12th”
WOD Friday February 9th
Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 8 sets: 2 Deadlifts + 6 Box jumps 2. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-upsContinue reading “WOD Friday February 9th”
WOD Thursday February 8th
Warm up: Bentover barbell row x 15 / Plyo bench pushups x 15 / Bench press: 5, 5, 5, 20 (please don’t ask if the 20 has to be unbroken) 2. 3 rounds for time of: 30 Wallballs – Every time you drop the medicine ball do 5 pushups. 300 Meter row
WOD Wednesday Febraury 7th
Warm up: 500 meter row / 10 burpees 35 Rounds for time of: 1 Muscle up 2 Power snatches *Begin every 3 minute interval with 35 double unders
CrossFit Havoc 