CrossFit Havoc Palmetto, Ellenton, Parrish

Partner WOD Saturday July 11th

Don’t forget today we have a Partner WOD at 11 a.m. Hope to see everyone there!! It is going to be a blast!

WOD Friday July 10th

Yo. Remember that we have the partner workout this Saturday at 11 am. You guys better come. Warm up of your choice 1. Power clean: 8 x 2 @ 85% 2. Handstand pushup x max reps x 3 sets Rest 3 minutes between sets 3. As many rounds as possible in 4 minutes of: ShuttleContinue reading “WOD Friday July 10th”

WOD Thursday July 9th

Warm up #6 1. Front Squat: 3, 3, 3, 3 @ 80% 2. For 24 min: 1st minute: 1 Legless rope climb or 1 Rope climb or 10 Ring rows 2nd minute: 1 Cluster (Squat clean into a thruster) 3rd minute: 30 seconds of max Double unders

WOD Wednesday July 8th

Warm up # 11 1,2,3,4,5,6,7,8,9,10 reps for time of: Deadlift @ 245 / 173 lbs After each set of deadlifts do 1 round of “Cindy” ( 5 Pullups , 10 Pushups, 15 Air squats)

WOD Tuesday July 7th

Warm up # 2 1. Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2. Amrap in 16 minutes of: 1 Power snatch @ Heavy 200 meter run

WOD Monday July 6th

Warm up # 1 1. Back squat: 4,4,4,4,4 @ 80% 2. 2 Rounds for time of: 20 Ab wheel roll outs (from your feet if you got it in you) 40 Wallballs

WOD Friday July 3rd

Warm up of your choice 1. Power clean: 8 x 2 @ 80% 2. Death by Burpee Minute 1 – 1 burpee Minute 2 – 2 burpees Minute 3 – 3 burpees Minute 4 – 4 burpees and so on… How good are you at burpees? 5 Burpees – Just getting started lots of progress toContinue reading “WOD Friday July 3rd”

WOD Thursday July 2nd

Warm up # 1 1. Front squat: 2,2,2,2,2 @ 80% 2. Super set: Pendlay Row: 5 x 5 Dumbell bench press: 5 x 5

WOD Wednesday July 1st

Warm up # 5 For time: 100 Double unders 5 Muscle ups 5 Handstand pushups 80 Double unders 4 Muscle ups 4 Handstand pushups 60 Double unders 3 Muscle ups 3 Handstand pushups 40 Double unders 2 Muscle ups 2 Handstand pushups 20 Double unders 1 Muscle ups 1 Handstand pushup

WOD Tuesday June 30th

Warm up # 3 1. Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. Max reps in 2 minutes of these 5 movements. Rest 1 minute between each exercise. 1. Hang power clean @ 3/4 bodyweight 2. Ball slams @ 20 / 14 3. Hand plantedContinue reading “WOD Tuesday June 30th”