CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday March 8th

Warm up: 15 Pushups / 15 back extensions / 15 situps For 30 minutes: 1 : Bench press x 2 reps 2 : Kettlebell swings x 20 3 : Row Calories Between 5 and 20

Warm up: Empty bar work / some running stuff As many reps as possible in 6 minutes of: 115 / 83 lb Snatch ( any style) Begin the 6 minutes with a 400 meter run Rest 2 Minutes As many reps as possible in 8 minutes of: 135 / 93 lb Snatch ( any style)Continue reading “WOD Wednesday March 7th”

Gymnastics Class 3-6 and 3-8

Tuesday – 3-6-18 Warm up: 2 rounds 5 ring pull up negatives 5 ring dips GHD shoulder stretch Skill: Ring MU’s 1 x 10 – Pull up to sternum on rings 1x 10 ring transitions 1x 5 big kips supported Ring MU’s Workout: 3 rounds 10 – HSPU’s 10 – L-Pull Ups 10 – Ring DipsContinue reading “Gymnastics Class 3-6 and 3-8”

WOD Tuesday March 6th

Warm up: Bear crawl x 100′ / 10 Burpees Every minute on the minute for 12 minutes: Odds: Strict Pullups x the right number Evens: Strict Press x 3 reps 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats

WOD Monday March 5th

Warm up: Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Back squat: 5 x 5 Make 5 -10 lb jumps to get up to a heavy set for the day. If you can make 20 lb or higher jumps, you are not working hard enough on your firstContinue reading “WOD Monday March 5th”

WOD Friday March 2nd

OPEN WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyoneContinue reading “WOD Friday March 2nd”

WOD Thursday March 1st

Warm up: Empty bar work 3 Position snatch: 6 heavy sets 2. 3 Rounds for time: 25 Ball slams 15 Hang power snatches @ 95 / 63

WOD Wednesday February 28th

Warm up: 2 Rounds of: 100′ karaoke / 50′ back pedal / 50′ high skip For time: 800 meter run 70 Double unders 60 Sit ups 50 Bench press @ 115 / 73 (don’t go to failure or you will never leave it) 400 meter run 30 Weighted pistols 35 / 26 lb 20 BurpeesContinue reading “WOD Wednesday February 28th”

WOD Tuesday February 27th

Warm up: Empty bar work 20 minutes to complete 6 sets of: Clean + 3 Jerks – start at about 75% of your max C&J No power cleans. 2. 10 Rounds for time of: 2 Ring handstand pushups or something else that is hard 3 Deadlifts @ 315 / 220Continue reading “WOD Tuesday February 27th”

WOD Monday February 26th

Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR Front Squat: 20 minutes to find 1 rep max 2. Every minute on the minute for 16 minutes: Minutes 1 – 4: 5 Thrusters + 5 Pullups Minutes 5 – 8: 5 Power cleans + 5Continue reading “WOD Monday February 26th”