Ellenton – Page 20 – CrossFit Havoc

WOD Wednesday April 15th

Warm up: 12 Single leg RDL’s / 12 Spidermans For time: 100 Burpees 100 Lunges *Begin every 2 minutes starting at 0:00 with a heavy thing

WOD Tuesday April 14th

Warm up: Shoulder taps / lateral raises 1. Tabata presses 2. Reverse tabata presses 3. 10 Rounds for time: 10 Air squats 8 Pushups

WOD Monday April 13th

Warm up: 400 meter run / Good mornings / Hip Bridges 3 x 15 Bulgarian Split squats or Pistols. Make these hard. 2. 2 Rounds for time: 800 Meter run 25 Hang power cleans

WOD Tuesday April 7th

Every minute on the minute for 12 minutes: 30 second plank 10 Sumo deadlift high pulls 2. Every 2 minutes for 18 minutes: 3 Power cleans 3 Broad jumps 3 Power cleans

WOD Friday April 3rd

Warm up: 20 Single leg hip bridge / 20 good mornings Deadlift 3 x 15 reps 2. 12 Rounds for time: 3 Thrusters 6 Step overs 12 Double unders / 12 Lateral jumps

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoeverContinue reading “WOD Saturday March 21st”

WOD Friday March 20th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift Last week of this. You should beContinue reading “WOD Friday March 20th”

WOD Wednesday March 18th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 2 Rounds of: Air squats x 12 / pullups x 6 / Box step ups x 3 each leg For time: 10 Thrusters @ 115 / 83 10 Pullups 8 Thrusters @ 135 / 93 12 Pullups 6 ThrustersContinue reading “WOD Wednesday March 18th”

WOD Tuesday March 17th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke 20 ish minutes to perform: Sled drag x 100′ x 5 efforts. This is for load. Go heavy. 2. For time: 400 meter run 80 sit ups 200 meterContinue reading “WOD Tuesday March 17th”

WOD Monday March 16th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 400 meter run or 2 minutes on a thing / Warm up your front squats and snatche Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. As many roundsContinue reading “WOD Monday March 16th”