Bradenton – Page 60 – CrossFit Havoc

WOD Wednesday March 15th

Warm up: 15 Burpees / 2 minute row Push press: 8 x 1 – end with new max 2. For time: 500 meter row max effort @ the 6 minute mark 20 Deadlifts @ kinda heavy 20 Handstand pushups 20 Toes to bar 20 Wallballs 20 Burpees 20 Calorie row

WOD Tuesday March 14th

Warm up: Clean and jerk empty bar work x 5 minutes Clean and jerk: 1 rep every 90 seconds for 15 minutes 2. 8 Rounds for time of: 25 Double unders 10 Figure 8’s @ 1 / 1.5 pood

Weightlifting March 13th, 15th, 17th

Monday: Snatch: 3,2,2,2,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee) 3. Back squat: 3 x 2 @ 90% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds (heavier) Glute ham sit ups x 12 evensContinue reading “Weightlifting March 13th, 15th, 17th”

WOD Friday March 10th

Warm up: 500 Meter Row, 2 Rounds: 8 pull ups, 8 Empty Bar Power Snatch + Overhead Squat Open Workout 17.3: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. / 63 lbs Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. / 93 lbs *PriorContinue reading “WOD Friday March 10th”

WOD Thursday March 9th

Warm up: 3 Minutes of jump rope Every minute on the minute for 30 minutes: 5- 10 Burpees 2. 10- 20 Sit ups 3. 10 – 20 Kettlebell swings ( not too heavy ) *Listen I know this does not seem like an exciting workout, because it isn’t. You gotta just do long boring stuffContinue reading “WOD Thursday March 9th”

WOD Wednesday March 8th

Warm up: 2 rounds 15 Pushups / 200 meter run Push press: 2,2,2,2,2,2 2. 3 Rounds for time: 15 Calorie row 10 Thrusters @ 115 / 83

WOD Tuesday March 7th

Warm up: 2 Rounds of: 10 jumping pullups / 200 meter run Weighted pullups: 5,5,3,3,1,1 2. As many rounds and reps as possible in 15 minutes of: 50 Double unders 40 Wallballs 30 Deadlifts @ 225 / 153 20 Glute ham sit ups 10 Muscle ups

WOD Monday March 6th

Warm up: 500 meter row / 15 Glute ham raise / 15 Glute ham sit up / 10 Glute ham raise / 10 Glute ham sit up Back squat: find 1 rep max (You have 30 minutes to get this done, if you need more time, get to class earlier) 2. Every minute on theContinue reading “WOD Monday March 6th”

Weightlifting March 6th, 8th, 10th

Monday: Snatch: 3,3,2,2,2,1 (every 3 minutes) 2. 5 second snatch hover holds @ 100% x 6 x 3 3. Back squat: 2 x 3 @ 85% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds Glute ham sit ups x 12 evens Wednesday: Clean: 3,3,2,2,2,1 (every 3Continue reading “Weightlifting March 6th, 8th, 10th”

WOD Friday March 3rd

Warm up: Run 400 meters / 12 Banded good mornings / 24 kettlebell figure 8’s Back squat: 5 x 2 @ 80% (We are maxing this on Monday) 2. Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then,Continue reading “WOD Friday March 3rd”