OPEN WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell TeenagersContinue reading “WOD Friday January 23rd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday February 22nd
Warm up: Air bike x 2 min / Barbell movement technique Sotts press: 3,3,3,3,3 2. Squatting muscle snatch: 2,2,2,2,2 3. 5 Rounds of: 20 seconds max effort Air bike / 1:40 rest This is so much more impressive than you think it is.
WOD Wednesday February 21st
Warm up: 300 meter row / 10 overhead squats / 10 Heaving snatch balance For time: 1000 meter row 80 Wallballs 60 Burpees 40 Pullups *Begin every minute including the first one with one heavy ass snatch
WOD Tuesday February 20th
Warm up: Band stuff Weighted pullup: 12 minutes to find max 2. Pendlay row: 5 x 8 3. For time: 50 Pushups 50 Air squats 50 Sit ups * Unbroken?
WOD Monday February 19th
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”
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)
CrossFit Havoc 