CrossFit

WOD Wednesday July 15th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

“MANnie”

5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)

50 Double unders

50 Sit ups

4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg)

40 Double unders

40 Sit ups

3 Power snatches @ 165 (each snatch is followed by 1 overhead lunge per leg)

30 Double unders

30 Sit ups

2 Power snatches @ 175 (each snatch is followed by 1 overhead lunge per leg)

20 Double unders

20 Sit ups

1 Power snatch @ 185 (each snatch is followed by 1 overhead lunge per leg)

10 Double unders

10 Sit ups

WOD Tuesday July 14th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: Light band work / plate raises

  1. Push Press: find 1 rep max

2. Every minute on the minute for 5 Minutes:

8 – 15 Burpees

3. Every minute on the minute for 4 Minutes:

6 – 12 Handstand pushups

4. Every minute on the minute for 3 Minutes:

15 Thrusters

5. Every minute on the minute for 2 Minutes:

15 – 25 Pushups

6. Max Pullups in 1 minute

*Rest 1 minute between EMOM’s

WOD Thursday July 9th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats

  1. Front Squat: 3 x 2 @ 95%

2. 5 Rounds for time:

10 Box step ups holding dumbbells

10 Dumbbell strict presses

10 Dumbbell Squats

*Dumbbells are not made to be dropped. If you are the one in class who drops them, everyone will look at you with a shame face, and no one wants to feel that vibe. Just put them down the same way you picked them up.