CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday July 22nd

Warm up # 2 The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds and write down your number Max Situps in 30 seconds Rest 30 seconds and write down your number 800 meter run The next round begins precisely 6 minutes after the beginning of the 800 meter run.Continue reading “WOD Tuesday July 22nd”

WOD Monday July 21st

Warm up # 1 1. Front squat: 1 set of 20 as heavy as possible 2. Death by burpees: Starting with 3 burpees on minute 1: add 1 burpee to every minute for as long as possible

WOD Friday July 18th

Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 1 rep max!! 2. 4 rounds for time of: 10 Pullups 10 kneeling squat jumps 10 Deadlifts @ 155 / 103

WOD Thursday July 17th

Warm up: 2 rounds of – Single leg hip bridge x 10 each leg / Jumping air squats x 10 1. Back squat: 1 Rep max day. Bring your A Game! 2. 2 Rounds for time of: Row 40 calories 135 lb bench press x 30

WOD Wednesday July 16th

Warm up # 6 Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk

WOD Tuesday July 15th

Warm up: 25 Burpees 1. Strict Press: 1 rep max 2. 3 Rounds for time of: 135 lb Overhead squat x 10 Chest to bar pullups x 15 Glute ham sit ups x 20 The order of the letters dictates the pronunciation of the word.

WOD Monday July 14th

Warm up # 1 1. Back Squat: 5,5,5,5,5 @ 85% 2. Every minute on the minute for 12 minutes: Odd minutes: 20 swings @ 2 / 1.5 pood Even minutes: 15 Box jumps @ 24 / 20″

WOD Friday July 11th

Warm up: Glute ham raise x 15 / Good morning x 15 / KB swings x 30 1. Deadlift: 1,1,1,1,1 @ 95% 2. For time: Strict pullups x 25 Ring pushups x 50 Double unders x 100

WOD Thursday July 10th

Warm up: 50 Kettlebell figure 8’s 1. Back squat: 1,1,1,1,1 @ 100% 2. 20,15,10,5 reps for time: Calorie row Parallette pass throughs

WOD Wednesday July 9th

Warm up # 3 Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: 3 muscle ups ( strict if possible ) Rest 1 minute Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: Snatch x 2 Rest 1 minute Every minute on the minute forContinue reading “WOD Wednesday July 9th”