Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 3. Every 3 minutes for 15 minutes: Power clean x 4 Hang squat clean x 3 Jerk x 2 Bar Muscle up x 1
Tag Archives: Palmetto
WOD Friday December 5th
Warm up of your choice 1. Deadlift: 1 rep max 2. East coast rivalry challenge # 1 First 90 seconds: Max calories on Rower Second 90 seconds: Max burpees over rower Top score between CrossFit Havoc and CrossFit Renaissance takes the title for this week.
WOD Thursday December 4th
Warm up # 3 1. Bench press: 5,5,5,5,5 2. 5 Rounds for time of: 10 Inside out / outside pushups on 45 / 25 lb plates 50 Lateral switch steps ( double count) on 45 / 25 lb plates
WOD Wednesday December 3rd
Warm up: 1000 meter row 1. One minute of glute ham sit ups x 3 Don’t go fast 2. “GI Jane” Burpee pullups x 100 or “Ranger Jane” 5 Rounds of: 10 Burpee pullups 10 Burpee bar muscle ups
WOD Tuesday December 2nd
Rent is Due. Thanks! Warm up # 2 1. For 12 Minutes: Odd minutes: 3 Push presses Even minutes: 3 pullups or muscle ups For the pullups or muscle ups, make the number 3 make sense; add weight, do them strict, use a smaller band, etc. 2. For time: 600 meter run 50 One arm kettlebellContinue reading “WOD Tuesday December 2nd”
WOD Monday December 1st
Today is the 1st. Rent is due. Thanks! Warm up # 1 1. Overhead Squat: 1 rep max!!! 2. “The Heaviest Grace that you’ve got” 30 Clean and jerks at the heaviest load that you can manage. Couple of guidlines: 1. Floor to shoulders to overhead – any method is allowed. (full or power clean,Continue reading “WOD Monday December 1st”
WOD Friday November 28th
Warm up of your choice 1. Deadlift: 2,2,2,2,2,2 2. Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and into a thorn bush remove theContinue reading “WOD Friday November 28th”
WOD Wednesday November 26th
Remember guys, the gym will be open for 10:30 class only on Thursday. G-Dizzle 16 Rounds for time of: 4 Burpees 2 Pistols ( 1 each leg ) 4 Box jumps @ 30 / 24 2 Clean and jerks @ Pretty heavy
WOD Tuesday November 25th
Warm up # 3 1. 15 minutes to establish a max effort handstand walk 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45/25 lb weighted pushup (chest to the ground, full extension at the top) Do 15 Double unders after each round
WOD Monday November 24th
Yo, the gym will be open for 10:30 class only on Thursday. Come workout before you feel bad about what you do to yourself for the rest of the day. Warm up # 1 1. Overhead squat: 2,2,2,2,2,2 2. Every 2 minutes for 16 Minutes: 1 Power snatch 2 Hang squat snatches
CrossFit Havoc 