Ellenton – Page 13 – CrossFit Havoc

WOD Monday August 24th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 25 Overhead squats @ 95 / 63 25 Pullups 25 Overhead squats @ 75 / 53 25 Pullups

WOD Friday August 21st

Warm up: 2 minutes on a thing / X walk / Single leg hip bridge Every Minute for 12 minutes: Odds: 1 Deadlift Evens: 5 Seated box jumps 2. For time: 30 Thrusters 95 / 63 30 Burpees Rest 3 minutes 20 Thrusters 20 Burpees Rest 3 minutes 10 Thrusters 10 Burpees

WOD Thursday August 20th

Warm up: Dynamic mobility / Empty bar work 20 minutes to build to a max: 1 Power clean 2 Hang power cleans 1 Power clean *This is a complex, hang on to the bar. 2. 8 Rounds for time: 8 Box step overs ( use dumbbells or kettlebells ) 8 Lunges ( hold the sameContinue reading “WOD Thursday August 20th”

WOD Tuesday August 18th

Warm up: 2 Rounds of: Ring row x 12 / Plate press x 12 Every 90 seconds for 6 sets: 2 Strict Press, 2 Push press 2. Every 90 seconds for 6 sets: 6 Kneeling squat jumps 6 Front squats ( from the floor, ascend in weight )

WOD Monday August 17th

Warm up: Dynamic mobility / Empty bar work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 50, 40, 30, 20, 10 Pushups Sit ups 20 Calorie row or bike or 200 meter run before each set of pushups

WOD Thursday August 13th

Warm up: Leg swings / Butt kickers / Banded good mornings Super set x 4: Parallette Passthroughs x 12 Glute Ham raise x 12 2. As many rounds as possible in 10 Minutes of: 200 Meter row 20 Kettlebell swings 20 Sit ups

WOD Wednesday August 12th

Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups 20 Rounds for time of: 4 Wallballs 3 Burpees 2 Power Cleans ( Heavy ) 1 Muscle up

WOD Monday August 10th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run

Partner WOD Saturday August 8th

I go you go you go for 8 Rounds: 1 Snatch or clean and jerk 100″ Sled drag or 10 Cal assault bike 1 Snatch or clean and jerk *Ascend in weight

WOD Tank top Friday August 7th

Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges Every minute on the minute for 12 minutes: Odds: 2 Deadlifts Evens: Muscle ups 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )