Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 20 Jumping Jacks / 10 Air Squats / 20 Mountain Climbers / 10 Jumping Lunges 1 . For 4 Sets: 10-20 GHD Sit ups 10 Bulgarian Split Squats Per Leg 5 Barbell Lunges Per Leg 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Muscle up or Dips 2nd Minute: CalorieContinue reading “WOD Friday April 24th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Hang Snatch 1 . Every 30 Seconds for 10 Rounds: 1 Hang Snatch *Same weight the whole time, its a warm up 2 . Every 1:30 for 10 Sets: 1 Hang Snatch 1 Full Snatch *IncreaseContinue reading “WOD Thursday April 23rd”

Warm up: 10 Burpees / 10 Ring Rows / 10 Good Mornings / 10 Empty Bar Clean and Jerks Every 4 Minutes for 10 Rounds: 200 Meter Run 15 Double Unders 10 Pull ups 5 Clean and Jerks

Warm up: 20 Mountain Climbers / 10 Inch Worms / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Strict Press 1 . For 4 Sets: 4 Strict Press 20 Push ups 2 . 4 Rounds for Time: 200 Meter Row 8 Burpees Over Rower 8 Toes to Bar

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Behind the Neck Press / 10 Empty Bar Overhead Squats 1 . For 5 Sets: 2 Overhead Squats 20 American Kettlebell Swings 2 . For Time: 1 Mile Run 50 Wall balls 800 Meter Run

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups / 10 Push ups 1 . For 5 Sets: 1 Deadlifts Right # of Handstand Push ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Calorie Row 2nd Minute: Devil Press 3rd Minute: Run 100Continue reading “WOD Friday April 17th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Hang Snatch 1 . Every 30 Seconds for 10 Rounds: 1 Hang Snatch *Same weight the whole time, its a warm up 2 . Every 1:30 for 10 Sets: 1 Hang Snatch 1 Full Snatch *IncreaseContinue reading “WOD Thursday April 16th”

Warm up: 200 Meter Run / 10 Burpees / 100 Meter Run / 5 Tuck Jumps 20 Rounds for Time: 5 Pull ups 4 Box Jump Overs 3 Hang Power Cleans 2 Thrusters 1 Rope Climb

Warm up: 20 Mountain Climbers / 10 Inch Worms / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Strict Press 1 . For 4 Sets: 6 Strict Press 20 Push ups 2 . For Time: 10, 15, 20, 15, 10 Calorie Bike Lunges (Per Leg) Glute Ham Sit ups

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Behind the Neck Press / 10 Empty Bar Overhead Squats 1 . For 5 Sets: 3 Overhead Squats 20 American Kettlebell Swings 2 . For Time: 15 Clean and Jerks 15 Bar Facing Burpees 1Continue reading “WOD Monday April 13th”