Workout of the Day

CrossFit Havoc Palmetto Florida

WOD Tuesday February 18th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 400 meter run / 20 sit ups / 20 pushups

“The Test Version 2”:

Every 90 seconds 12 minutes ( 8 sets )

30 Seconds max calorie row

30 seconds max burpees over the rower

You must stop at the 60 second mark on each round. You cannot start the burpees before the 30 second mark on each round.

Results:

Row:

40 Calories or less – level 1

41 – 55 Calories – level 2

56 – 70 Calories – level 3

71 – 85 Calories – level 4

86+ Calories – level 5

( females subtract 10 cals per section)

Burpees:

Same Numbers as above for both sexes.

The score is the level from both sections combined.

* Level 10 is the best…

2. Every minute on the minute for 12 minutes:

odds: GHD situps x X

evens: KB swings x X

WODMonday February 17th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raise

  1. Back Squat

Every minute on the minute for 4 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

3 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

2 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

1 rep

*Last week of this. Don’t be a baby.

2. For time:

10 Thrusters (Barbell or dumbbell)

50 Double unders

10 Thrusters

40 Double unders

10 Thrusters

30 Double unders

10 Thrusters

20 Double unders

10 Thrusters

10 Double unders

WOD Monday February 10th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes on a thing / 12 GHD sit ups / 12 Kang squats

    1. Back Squat

    Every minute on the minute for 4 minutes:

    5 reps

    Rest 2 minutes

    Every minute on the minute for 4 minutes:

    4 reps

    Rest 2 minutes

    Every minute on the minute for 4 minutes:

    3 reps

    Rest 2 minutes

    Every minute on the minute for 4 minutes:

    2 reps

    Rest 2 minutes

    Every minute on the minute for 4 minutes:

    1 rep

2. 5 Rounds for time:

12 Pullups

12 Ring Pushups