Bradenton – Page 31 – CrossFit Havoc

WOD Friday July 13th

Warm up: X walk x 10 steps in each direction / Glute ham raise x 10 / Pushups x 20 Every 90 seconds for 10 sets Odds: Bench press x 2 Evens: Deadlift x 2 2. 3 Rounds for time of: 6 Thrusters @ 185 / 113 30 / 20 / 10 ft Burpee shuttleContinue reading “WOD Friday July 13th”

WOD Wednesday July 11th

Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump 4 Rounds for time: 400 meter run 20 Box jumps @ 24 / 20″ 20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees ) 20 Ball slams

WOD TuesdayJuly 10th

Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5 Every 30 seconds for 12 sets: 1 Power snatch 2. Every 40 seconds for 10 sets: 1 Snatch 3. Every 50 seconds for 8 sets: The right #Continue reading “WOD TuesdayJuly 10th”

WOD Monday July 9th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 1 + 1 front squat ( 75% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”

WOD Friday July 6th

Warm up: Back and bench stuff Every 90 seconds for 10 sets Odds: Bench press x 3 Evens: Deadlift x 3 2. 10 Rounds for time: 100 meter run 2 Power cleans @ 225 / 153

WOD Thursday July 5th

Warm up: 2 Rounds of 8 back extensions / 8 GHD sit ups / 8 pushups Every minute for 12 minutes: Odds: Pendlay Row x 6 Evens: Seated Shoulder press x 6 2. 6 Rounds for time: 12 Calorie row 12 Burpees over the rower

WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 2 reps ( 70% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 2 reps ( 85% of max ) 3. For time usingContinue reading “WOD Monday July 2nd”

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