CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Monday November 10th

Warm up #1 1. Overhead squat: 4, 4, 4, 4 2. Heavy Running Grace 10 Rounds for time of: 3 Clean and jerk @ 155 / 108 (power clean, squat clean, power jerk, split jerk, push press, press, all acceptable) 100 Meter run

WOD Friday November 7th

Warm up: 2 rounds: 20 walking lunges, 10 good mornings 1. Deadlift: 5, 5, 5 2. For time : 20,15,10,5 of: Pullups Power Snatch @ 75 / 53 Lateral Barbell jumps (double count)

WOD Thursday November 6th

Warm up # 6 1. Power clean: 3,3,3,2,2,2 ( Please no touch and go) 2. For time: 50 Sit ups Run the Havoc loop 50 Kettlebell swings @ 1.5 / 1 pood Havoc Barbell Club: 1. High hang power snatch: 3,3,3 @ 70 – 75% 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Thursday November 6th”

WOD Wednesday November 5th

Warm up: #3 1. Weighted pull up: 3, 3, 3, 3, 3 2. 3 Rounds for time of: 25 Double unders 5 Wall climbs 25 Double unders 5 Rope climbs

WOD Tuesday November 4th

Warm up # 2 1. Bench Press 1 rep max 2. 3 rounds for time: 115 lb Push press x 15 Toes to bar x 15 Havoc Barbell club: 1. High hang power clean: 3 x 3 @ 70 % – 75% of clean max 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Tuesday November 4th”

WOD Monday November 3rd

Reminder: Class times have changed in the afternoon to 4:00, 5:00, 6:00, 7:00 Rent is Due Thanks! 1. Overhead Squat: 5, 5, 5 2. For Time: Walk 800 meters holding barbell @ 135 / 93 Every 100 meters do 10 back squats If you drop the barbell to the ground you must to 10 burpeesContinue reading “WOD Monday November 3rd”

WOD Friday October 31st

Yo, no class at 6:30 tonight. Happy Halloween. Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @Continue reading “WOD Friday October 31st”

WOD Thursday October 30th

Warm up # 5 1. Snatch: 1 rep max day 2. For time: 115 lb / 78 lb Power snatch x 15 115 lb / 78 lb Over head squat x 10 125 lb / 88 lb Power snatch x 10 125 lb / 88 lb Over head squat x 5 Just in caseContinue reading “WOD Thursday October 30th”

WOD Wednesday October 29th

Yo. The gym is closing early on Friday. We will not have 6:30 class. Warm up: 5 minutes of power clean technique / 5 minutes of jerk technique For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Hang power clean x 2 Minutes: 2,5,8,11,14,17,20,23,26,29 – Kettlebell jumps x 6 (focus on jumping as high as possible) Minutes: 3,6,9,12,15,18,21,24,27,30Continue reading “WOD Wednesday October 29th”

WOD Tuesday October 28th

Warm up: 2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench Press: 3,3,3,3,3 2. For time: 500 meter row or run 15 Weighted pushups @ 45 / 15 400 Meter row or run 15 Strict pullups 300 meter row or run 15 Weighted pushups @ 45 / 15 200 Meter row orContinue reading “WOD Tuesday October 28th”