Ellenton – Page 5 – CrossFit Havoc

WOD Friday January 29th

Warm up: 2 minutes on a thing / X walk / Seated good mornings Deadlift: 3 x 5 @ 82.5% 2. As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy This man will always be my favorite deadlifter.

WOD Wendesday January 27th

Warm up: 400 meter run / Toy soldiers / butt kickers For time: 6 Rounds of: 6 Burpee Pullups 12 Pushups 8 Rounds of: 4 Burpee box jumps 16 Sit ups 10 Rounds of: 2 Single leg burpees 20 Double unders

WOD Tuesday January

Warm up: 2 Rounds of: 30 second handstand hold / 15 kettlebell swings / 10 sit ups Strict Press + Push press: 2 x 5 each @ 87.5% 2. Every minute on the minute for 12 minutes: 2 Reverse burpees 8 Kettlebell swings 10 Air squats ( All movements every minute )

WOD Monday January 25th

Warm up: 2 Rounds of: 100 meter run / 8 air squats / 12 Good mornings with med ball at chest Back squat: 2 x 5 @ 87.5% ( This is the last week of 5’s) You can do it! 2. Grettel 10 Rounds for time of: 3 Clean and jerks 3 Burpees over theContinue reading “WOD Monday January 25th”

Partner WOD Saturday January 23rd

I go you go for 8 Rounds each: 50′ Sled drag 50′ Burpee broad jump

WOD Friday January 22nd

Warm up: 3 Rounds: 8 Back extensions / 12 Air squats Deadlift: 2 x 5 reps @ 80% 2. As many rounds as possible in 12 Minutes of: 200 Meter row 20 Overhead squats 45 / 33 10 Pullups

WOD Tuesday January 19th

Warm up: Plate presses / Pushups / pullups Strict Press + Push press: 2 x 5 @ 85% 2. For time: 20 Ring dips 20 Devil presses 20 Strict pullups 20 Dumbbell step ups Per leg 20 Handstand pushups

WOD Monday January 18th

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats Back squat: 2 sets of 5 @ 85% 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3 Deadlifts 3 Hang power cleans 3 Front squats 3 Jerks 300 Meter run Same weightContinue reading “WOD Monday January 18th”

Partner WOD Saturday January 16th

In teams of 2: 4 Rounds: 400 Meter plate carry ( 1 plate per team ) Don’t wimp out on the weight. 40 Calorie bike 40 Partner med ball sit ups

WOD Friday January 15th

Warm up: 2 minutes on a thing / X walk / Seated good mornings Deadlift: 3 x 5 @ 77.5% 2. 30, 20, 10 Reps for time: Ring Pushups Lateral bench jumps Overhead squats 75 / 53