Wallball

WOD Monday October 22nd

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every 3 Minutes for 18 minutes:

Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2

Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2

* The jumps should be close to max effort. Jump high, jump far.

2. For time:

30 Toes to bar

60 Wallballs

30 Toes to bar

WOD Monday October 15th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.

2. For time:

30 Wallballs

60 Toes to bar

30 Wallballs

 

WOD Wednesday July 18th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes of jump rope / 12 Burpees

NUTTSAndrew NuttallCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.

He is survived by his parents, Richard and Ethel Jane.

First posted May 28, 2010
  • 10 handstand push-ups
  • 250-lb. deadlifts, 15 reps
  • 25 box jumps, 30-inch box
  • 50 pull-ups
  • 100 wall-ball shots, 20-lb. ball
  • 200 double-unders
  • Run 400 meters with a 45-lb. plate
 For time

WOD Tuesday June 26th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: Jerk technique practice

  1. Power clean + jerk pyramid

Partner up with someone:

Start with a weight that is fairly challenging and do 1 power clean + 5 jerks

Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasing your reps back up to 5.

Example: 115 x 5 / 125 x 4 / 135 x 3 / 145 x 2 / 155 x 1 / 145 x 2 / 135 x 3 / 125 x 4 / 115 x 5

This pyramid will be done twice, you will have 30 minutes to complete 2 sets per partner.

2. For time:

20 Pullups

40 Wallballs

20 Pullups

WOD Monday June 18th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats

2. As many rounds as possible in 4 minutes of:

2 Wollymockers

20 Situps

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Pullups

10 Thrusters @ 135 / 93

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Lateral barbell jumps

10 Power cleans @ 135 / 93

WOD Tuesday June 5th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 200 meter run / 30 ball slams

  1. 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets)

2. For time:

30 Sit ups

28 Wallballs

26 Double leg mountain climbers

24 Sit ups

22 Wallballs

20 Double leg mountain climbers

18 Sit ups

16 Wallballs

14 Double leg mountain climbers

12 Sit ups

10 Wallballs

8 Double leg mountain climbers

6 Sit ups

4 Wallballs

2 Double leg mountain climbers