CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday August 5th

Warm up: 50 kettlebell figure 8’s 1. Push press: 3,3,3,3,3 2. 3 Rounds for time of: 3 Rope climbs 6 Thrusters @ 135 lbs 9 Box jumps @ 30″

Rent is due. Thanks! Warm up # 1 1. Front Squat: 2 Reps every minute on the minute for 10 minutes 2. 10 Rounds for time of: 100 meter run 2 Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees can not touch the ground atContinue reading “WOD Monday August 4th”

WOD Friday August 1st

Today is the 1st. Rent is due. Thanks! Warm up of your choice For time: 36 Barbell Rollouts 36 Floor wipers @ 95 / 63 36 Power cleans @ 95 / 63 36 Parallette pass throughs 36 Lateral Barbell jumps

WOD Thursday July 31st

Warm up # 3 For time: 100 Foot handstand walk or 300 ft bear crawl 100 Meter rack walk @ 2 pood 20 Turkish get ups @ 2 pood (10 each side) 20 Muscle ups

WOD Wednesday July 30th

Warm up # 5 1. Every minute one the minute for 15 minutes: 1 Snatch / 1 Hang snatch 2. For time: 500 meter row 30 Burpees How to set the damper on a rower: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

WOD Tuesday July 29th

Warm up # 2 1. Bench Press: 5,5,5,5,5 2. 3 Rounds for time of: 10 GHD sit ups 20 Kettlebell swings @ 1.5 / 1 pood 30 Double unders

WOD Monday July 28th

Warm up # 1 1. Overhead Squat: 3,2,1,3,2,1 2. For time: 75 lb Overhead squat x 50 Wallballs x 50 Every time you break up either one of these sets, go ahead and knock out 5 strict pullups.

WOD Friday July 25th

Warm up of your choice 8 rounds for time of: 4 Pistols each leg holding 35 / 26 lb kettlebell 3 Parallette handstand pushups 2 Hang power snatches @ 155 / 108 1 Rope climb (legless if possible)

WOD Thursday July 24th

Warm up # 5 1. Every 2 minutes for 10 minutes: 1 power clean + 2 Push press + 3 jerks 2. As many rounds as possible in 5 minutes of: 115 lb Thruster x 5 Toes to bar x 10 This guy is one of my favorite lifters. Watch his speed and precision.

WOD Wednesday July 21st

Warm up # 4 For time: 25 Deadlifts @ 205 / 143 5 Box jumps @ 20″ 200 meter run 20 Deadlifts @ 205 / 143 10 Box jumps @ 20″ 200 meter run 15 Deadlifts @ 205 / 143 15 Box jumps @ 20″ 200 meter run 10 Deadlifts @ 205 / 143 20Continue reading “WOD Wednesday July 21st”