Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . Every Minute on the Minute for 15 Minutes:Continue reading “WOD Tuesday August 11th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 6 Back Squats 3 Front Squats 3 Minutes on Bike Between Sets *Increase weight as you go, Use Same weight for both BackContinue reading “WOD Monday August 10th”

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Lunges 1 . For 4 Sets: 50 Ft Double Dumbbell Overhead Walking Lunge 10-20 GHD Sit ups 100 Meter Farmers Carry w/ Kettlebells 2 . 3 Rounds for Time: 10 Thrusters @ 75/53 15 Front Squats @ 75/53 25/20 Calorie Bike

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Cleans 1 . For 4 Sets: Handstand Push ups or Handstand Walk (Working on Skill over reps, can be strict or kipping) 8 Seated Box Jumps 200 Meter Run 2 . As Many Rounds as Possible in 12Continue reading “WOD Thursday August 6th”

Warm up: 200 Meter Jog / PVC Pull throughs / 10 Sit ups / 10 Inch Worms / Empty Bar Snatch Work Every Minute on the Minute for 36 Minutes: Minutes 1-8 (4 Sets of Each) 1st Minute: 3 Snatches 2nd Minute: Right # of Burpees Minutes 9-20 (6 Sets of Each) 1st Minute: 2Continue reading “WOD Wednesday August 5th”

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Plank up downs 1 . Every Minute For 10 Minutes: (5 Sets of Each, 30 seconds of work 30 seconds of rest) 1st Minute: 30 Seconds: Max Calorie Row 30 Seconds: Rest/Transition 2nd Minute: 30 Seconds: Max Bench Press (135/83,Continue reading “WOD Tuesday August 4th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Sit ups / 10 Double Legged Mountain Climbers / 10 Empty Bar Back Squats The CrossFit Total: Find a Max for the following lifts: Back Squat Strict Press Deadlift *Your Total is the sum of all three heaviest successful lifts

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Banded Good Mornings 1 . For 6 Sets: 10 Russian Kettlebell Swings (challenging weight) 10 Kettlebell Figure 8’s 30 Seconds of Ski Erg 2 . For Time: 30 Deadlifts @ 225 / 153 30 Strict Pull ups 30 Strict Handstand PushContinue reading “WOD Friday July 31st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Cleans 1 . For 4 Sets (Not For Time): 500, 400, 300, 200 Run 5, 4, 3, 2 Cleans (Increase weight each set) 2 . Every 3 Minutes for 4 Rounds: 2 Minutes: 10 Alternating Single Arm DevilContinue reading “WOD Thursday July 30th”

Warm up: 200 Meter Jog / PVC Pull throughs / 10 Sit ups / 5 Tuck Jumps / Empty Bar Snatch + OHS Work 16 Rounds For Time: 1 Power Snatch + 1 Overhead Squat 4 Box Jump Overs 8 GHD Sit ups 16 Double Unders