Ellenton – Page 22 – CrossFit Havoc

Partner WOD Saturday February 15th

Warm up: 1 lap / 20 burpees In teams of 2 or 3: Accumulate: 500 ft of sled drags (don’t wimp out on the weight) 50 Wall climb overs 50 D ball over bar 100 calories on something

WOD Thursday February 13th

Warm up: 2 rounds of: Ring rows x 12 / kb swings x 12 Every 2 minutes for 12 minutes: Strict pullups x the right number + 20 Kettlebell swings 2. For time: 40 Thrusters @ 115 / 83 400 meter run

WOD Wednesday February 12th

Warm up: 200 Meter Run, 10 Push ups, 10 Walking Lunges 20 Rounds for Time: 2 Bench Press 4 Jumping Lunges 3 Handstand Push ups 6 Calorie Row

WOD Tuesday February 11th

Warm up: 2 minutes of jump rope or something like that / Empty barbell work Every minute on the minute for 36 minutes: Minute 1: 6 -12 Burpees Minute 2: 6 – 12 Toes to bar Minute 3: 1 Snatch

Partner WOD Saturday February 8th

I go you go for 8 Rounds: Bike 8 / 12 calories Pushups x 10 Directly into I go you go for 4 Rounds: Dumbbell Thrusters x 10 100 meter run

Warm up: 30 kb swings / 20 Banded good mornings / 10 Single leg RDL’s per leg Deadlift: 3 x 10 reps ( Looking for some effort here ) 2. As many rounds as possible in 6 minutes: 12 Handstand pushups 12 Pistols Directly into as many rounds as possible in 6 minutes of: 24Continue reading “WOD Friday February 7th”

WOD Wednesday February 5th

Warm up: 30 KB figure 8’s / 20 sit ups / 10 lunges For time: 10 Rounds of 3 Thrusters 135 / 93 6 Bar facing burpees 10 Rounds of: 1 Rope climb 10 Box jump overs 10 Rounds of: 3 Kettlebell snatches per arm 53 / 35 6 Kettlebell jumps

WOD Tuesday February 4th

Warm up: 2 Rounds: 6 Hang muscle snatch / 6 Heaving snatch balance / 6 Overhead squats Every 45 seconds for 8 sets: 1 Power snatch 2. Every minute for 8 sets: 1 Hang Snatch 3. 5 Rounds for time: 10 Pullups 15 Wallballs

WOD Wednesday January 29th

“JORGE” For Time 30 GHD Sit-Ups 15 Squat Cleans (155/105 lb) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lb) 18 GHD Sit-Ups 9 Squat Cleans (155/105 lb) 12 GHD Sit-Ups 6 Squat Cleans (155/105 lb) 6 GHD Sit-Ups 3 Squat Cleans (155/105 lb) You are welcome to do regular sit ups in place of theContinue reading “WOD Wednesday January 29th”

WOD Tuesday January 28th

Warm up: 1 minute plank / 10 pullups / 10 tuck jumps 6 sets of: 1 Strict press, 2 Push presses, 3 Jerks 2. Helen: 3 Rounds for time: 400 meter run 21 Kettlbell swings ( American) 1.5 / 1 pood 12 pullups