Palmetto – Page 121 – CrossFit Havoc

WOD Friday October 17th

Warm up of your choice 3 Rounds for time of: 300 meter run carrying a 45 / 25 lb plate. 25 Glute ham sit ups 20 Push press @ 95 lbs 15 Hang power cleans @ 95 lbs 10 Toes to bar

Warm up: 6 min of empty bar work 1. For 20 minutes: 1st minute do 2 Back squats, add 5-10 lbs from last week 2nd minute do 1 Snatch, add 5 lbs from last week 2. For time: 500 Meter Row Immediately followed by 3 rounds of: 15 Pull ups 10 Push ups 5 BurpeeContinue reading “WOD Thursday October 16th”

WOD Wednesday October 15th

Warm up # 6 6 Rounds for time of: 6 Deadlifts @ 1.5 Body weight 12 Box jumps 6 KB snatches @ 1.5 pood 12 Kneeling squat jumps

WOD Tuesday October 14th

Warm up: KB Bear crawl x 50 feet / Figure 8’s x 30 1. Bench Press: 3,3,3,3,3 2. In 4 minutes: Perform 4 Rope climbs Followed by max reps of: Double unders Rest 1 minute In 3 minutes: Perform 3 Rope climbs Followed by max reps of: Burpees Rest 1 minute In 2 minutes: PerformContinue reading “WOD Tuesday October 14th”

WOD Monday October 13 th

Warm up # 1 1. Front squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3. Use 5-10 lbs more than the last time we did triples. 2. For time: 10 Thrusters @ Heavy 5 Thrusters @ Heavier 10 Clean & jerks @ Heavy 5 Clean & jerks @ Heavier 10Continue reading “WOD Monday October 13 th”

WOD Friday October 10th

There will be no 6 A.M. class this morning. Sorry for any inconvenience. Warm up of your choice 1. Jerks: 2, 2, 2, 2, 2 2. As many rounds as possible in 15 minutes: 3 Power Cleans @ 115 / 80 lbs 6 Ring Dips 9 Wallballs @ 20 / 14 lbs

WOD Thursday October 9th

6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 4 rounds for time of: 6 Burpees 8 Overhead squats @ 65 / 45

WOD Wednesday October 8th

Warm up: Run the Havoc Loop For time: 80 Box jumps @ 20″ 60 Kettlebell swings @ 2 pood 40 Glute ham sit ups 20 Pistols (10 each leg)

WOD Tuesday October 7th

Warm up # 3 1. Dumbell Bench press: 5,5,5,5,5 2. 8 Rounds for time of: 100 Meter run 10 Pullups (every other round is kipping) 10 Strict press @ 95 lbs

WOD Monday October 6th

Warm up # 1 1. Front Squat: 4,4,4 then a set of 10 @ 85-90% of last 4 2. Deadlift ladder: With your bodyweight on the bar Every 2 minutes perform 10 lateral barbell jumps followed by 2 deadlifts on the first round, 4 on the second, 6 on the third etc. The lateral jumpsContinue reading “WOD Monday October 6th”