Hey!! The gym is opened until 5 pm today. Happy Halloween!! Warm up: 3 rounds of 8 pushups / 4 burpees Bench Press: 5 x 6+ reps @ 80% 2. For time: 5 bar muscle ups 10 toes to bar 5 Power clean & jerks @ a weight 4 bar muscle ups 10 toes toContinue reading “WOD Tuesday October 31st”
Tag Archives: Ellenton
WOD Monday October 30th
Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups Back squat: 5 x 4 @ 85% 2. Every 90 seconds for 8 sets: The Havocomplex snatch: 1 Power snatch + 1 Hang snatch + 1 Heaving snatch balance
WOD Friday October 27th
Hey, come to the gym tomorrow (Saturday). Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: Glute ham raise x 12 / x walk x 10 steps in each direction / 12 Squat jumps Deadlift: 5 x 2 @ 90% 2. 12 rounds for time of:Continue reading “WOD Friday October 27th”
WOD Thursday October 26th
Warm up: Kettlebell swings x 30 / Kang squat x 10 Back Squat: 5 x 2 @ 95% 2. For 8 minutes: Progressively add 1 rep to these movements Glute ham sit up Handstand pushup
WOD Wednesday October 25th
Warm up: 200 meter run / 3 rounds of 10 sit ups and 10 air squats 3 Rounds for time of: 800 meter run 10 Power clean and jerks @ 185 / 123
WOD Monday October 23rd
Hey, come to the gym on Saturday. Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back Squat: 5 x 3 @ 85% 2. 10 roundsContinue reading “WOD Monday October 23rd”
WOD Friday October 20th
Warm up: X walk x 10 steps each direction / 15 Glute ham sit ups / 15 Glute ham raise Deadlift: 5 x 3 @ 85% 2. 10 Rounds for time of: 5 Burpees 5 Dumbell thrusters
WOD Thursday October 19th
Warm up: 2 minute row / 10 kang squats Back squat: 5 x 3 @ 90% 2. For time: 2000 meter row 100 kb swings
WOD Wednesday October 18th
Warm up: 2 rounds of: 1 minute of jump rope / 10 Hang power snatches As many Rounds as possible in 12 minutes of: 1 Heavy ass power snatch 2 Muscle ups or deficit handstand pushups 3 High ass Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 10 GluteContinue reading “WOD Wednesday October 18th”
WOD Tuesday October 17th
Warm up: 15 Burpees / 30 KB figure 8’s Bench Press: 5 x 5 @ 80% 2. Every minute on the minute for 20 minutes: 1 Hang power clean + the right amount of pullups or muscle ups
CrossFit Havoc 