Ellenton – Page 17 – CrossFit Havoc

WOD Monday June 8th

Warm up: 2 minutes on a thing / 12 Kang squats / 12 GHD sit ups Back squat: 5 x 5 @ 75% (Be realistic with your strength levels, don’t over estimate where you’re at) 2. 6 Rounds for time: 8 Toes to bar 12 Deadlifts @ 155 / 103 16 Lateral barbell jumps

WOD Saturday June 6th

In teams of 2 or 3: Accumulate 25 Rope climbs *Every minute begins with 10 alternating burpees ( I go you go x 5 each) at the 20 minute mark take 8 minutes to find a max: Clean + Front squat + 2 jerks

WOD Friday June 5th

Warm up: Butt kickers / Toy soldiers / Ground to overhead with a plate Super set x 6 sets: Pendlay Row x 6 Seated box jump x 3 2. 12 Rounds for time: 6 Overhead squats 8 Wallballs

WOD Thursday June 4th

Warm up: Banded good mornings / sit ups Super set x 5 Glute ham raise x 10 30 – 60 Second plank 2. As many rounds as possible in 10 minutes of: 10 Dumbell / Kettlebell thrusters 10 Pullups 10 Dips ( ring or parallel bar )

WOD Wednesday June 2nd

Warm up: Empty barbell work Ride a thing for 30 minutes * Every minute hop off and do: First 15 Minutes 1 power snatch Second 15 minutes: 1 snatch *Cruise on the implement but give yourself a goal to reach by the end of the 30 minutes. *Don’t punk out on the weight of theContinue reading “WOD Wednesday June 2nd”

WOD Tuesday June 2nd

Warm up: 2 Rounds of: Ring row x 12 / Plate raises x 12 Weighted Pullup: 5, 5, 3, 3, 1, 1 2. 8 Rounds for time: 2 Muscle ups 12 Kettlebell swings

WOD Monday June 1st

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Every 3 minutes for 5 sets: 3 Front squats + 3 Back squats First set should be about 70ish % of your best front squat. Go up from there. 2. For time: 20 Burpees 10 Power cleans 10 Cleans 20Continue reading “WOD Monday June 1st”

WOD Friday May 29th

Warm up: X walk / Butt kickers / Toy soldiers Deadlift: 10, 8, 6, 4, 2 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups

WOD Wednesday May 27th

Warm up: Empty barbell work Every minute on the minute for 16 minutes Odds: 12 Box jumps / 1 Power snatch Evens: 8 Box jumps / 2 Power snatches Rest 4 minutes Every minute on the minute for 16 minutes: Odds: 1 Power snatch Evens: Choice of Handstand pushup / Muscle up / Pistol Roots.Continue reading “WOD Wednesday May 27th”

WOD Tuesday May 26th

Warm up: Band work / empty bar work Every 90 seconds for 6 sets: 1 Strict press 2 Push press 3 Split jerks 2. For time: 20 Power cleans 20 Shoulder to overhead 20 Lateral barbell jumps 20 Deadlifts 20 Front squats