Palmetto – Page 27 – CrossFit Havoc

WOD Tuesday October 22nd

Warm up: 15 Burpees Press: 5 x 3 @ 85% 2. Bench Press: 5 x 3 @ 85% 3. For time: 60 Sit ups 30 Kettlebell swings 15 Handstand pushups 30 Kettlebell swings 60 Sit ups

Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders

WOD Thursday October 17th

Warm up: 400 meter run / 15 Back extensions / 15 Mountain climbers Back squat: 5 x 5 @ 80% 2. 5 Rounds for time: 20′ Handstand walk 20 Sit ups

WOD Monday October 14th

Warm up: 500 meter row / 12 kang squats / 12 GHD Raises Back Squat: 5 sets of 3 @ 80% 2. For time: 40 Thrusters @ 115 / 83 400 Meter run

WOD Friday November 2nd

Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 8,6,4,2 2. 4 rounds for time of: 8 Handstand pushups 10 Kneeling squat jumps 12 Deadlifts @ 155 / 103

WOD Thursday Novemebr 1st

The Fittest Starts Today!! Warm up: Snatch stuff Sotts Press: 2,2,2,2,2 2. Every 90 seconds for 8 sets: Hang Power snatch + Hang Snatch 3. 4 Rounds not for time: Ring dip x 12 Parallette pass through x 8 Skin the cat x 4

WOD Wednesday October 31st

Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win. Warm up: Get ready to lift weights 10 Rounds for time of: 300 Meter row 1 Clean + 1 hang power clean + 2 Front squats (Unbroken) Start @Continue reading “WOD Wednesday October 31st”

WOD Monday October 29th

Warm up: 500 meter row / 12 ghd raise/ 12 ghd sit up Every 2 Minutes for 12 minutes: Sets 1 – 3: Front squat x 3, 2, 1 Sets: 4 – 6: Back squat x 3, 2, 1 2. 2 Rounds for time: 12 Thrusters 200 Meter run

WOD Friday October 26th

Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute Farmers walk x 3 x 100′ Heavy guys. Heavy. 2. Sled pull x 3 x 100′ Also heavy 3. 10 rounds for time: 5 Glute ham sit ups 5 Burpees

WOD Wednesday October 24th

Warm up: 500 meter row / 20 air squats / 10 burpees 3 Rounds for time: 5 Power cleans @ 155 / 103 10 Muscle ups 4 Power clean and jerks @ 155 / 103 20 Calorie row / bike / run / ski 3 Hang cleans @ 155 / 103 30 Box jumps @Continue reading “WOD Wednesday October 24th”

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