Warm up # 4 For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Deadlift x 2 Minutes:2,5,8,11,14,17,20,23,26,29 – Handstand Pushup x 6 Minutes:3,6,9,12,15,18,21,24,27,30 – Box jumps x 12
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday August 20th
Warm up: 50′ bear crawl / 50′ crab walk x 2 rounds For time: 40 Calories on the rower 30 Overhead squats @ 75 / 53 lbs 20 Toes to bar 1000 meter run 20 Toes to bar 30 Overhead squats @ 75 / 53 lbs 40 Calories on the rower
WOD Tuesday August 19th
Warm up : 30 burpees 1. Every minute on the minute for 10 minutes – Push press x 2 2. 6 Rounds for time of: 25 Double unders 15 Sit ups 5 Double leg montain climbers
WOD Monday August 18th
Warm up # 1 1. Front Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. 20 minutes: Odd minutes: Muscle ups x 30 seconds Even minutes: Kettlebell snatches x 5 each arm
WOD Friday August 15th
Warm up of your choice 1. 15 minutes of handstand pushup practice. Progressions for each skill level. If you have handstand pushups, you will work on parallette handstand pushups, if you have those you will work on ring handstand pushups, if you can do ring handstand pushups, time to try freestanding. 2. 3 rounds forContinue reading “WOD Friday August 15th”
WOD Thursday August 14th
Warm up # 4 “Kelly” 5 Rounds for time of: 400 meter run 30 Box jumps @ 24″ 30 Wallballs
WOD Wednesday August 13th
Warm up # 3 1. Bench press: 3,3,3,3,3 2. Every 2 minutes for 16 minutes: 1 Power clean and jerk, 15 lateral barbell jumps
WOD Tuesday August 12th
Warm up # 2 BARRAZA As many rounds as possible in 18 Minutes of: 200 meter Run 9 Deadlifts @ 275 / 185 6 Burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, inContinue reading “WOD Tuesday August 12th”
WOD Monday August 11th
Warm up # 1 1. Back Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. Windmill: 5,5,5 3. Super set: Glute ham bench – press: 5,5,5,5,5 Glute Ham bench – row: 5,5,5,5,5
WOD Friday August 8th
Warm up of your choice 1. Strict Pullups x 3 sets of max reps – rest exactly 3 minutes between sets 2. 4 rounds for time of: 30 Kettlebell figure 8’s @ 1 pood (single count) 1 minute of plank hold with both hands on handle of single kettlebell (accumulate 1 minute of plank per round)
CrossFit Havoc 