Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 Walking Lunges / 10 Sit ups / 10 Push ups / 30 Second Handstand Hold 1 . For 5 Sets: 10 Bulgarian Split Squats holding weight (5 per leg) Right # of Strict Handstand Push ups 2 . 8 Rounds for Time: 2 Power Cleans 100 MeterContinue reading “WOD Friday October 30th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Inch Worms / Empty Bar Complex Work 1 . Every 2 Minutes for 10 Sets: 100 Meter Run 1 Power Snatch (increase weight as you go) 2 . For Time: 50, 40, 30, 20, 10 Kettlebell Swings Sit ups

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Good Mornings / 10 Sit ups / 10 Push ups Every Minute on the Minute for 36 Minutes: Interval 1-8: 1st Minute: 3 Deadlifts 2nd Minute: Right # of Burpee Pull ups or Burpee Bar Muscle ups Interval 9-20: 1st Minute: 2 DeadliftsContinue reading “WOD Wednesday October 28th”

Warm up: 20 Jumping Jacks / Split Jerk Work 1 . For 5 Sets: 2 Split Jerks (increase weight as you go, end heavier than last week) 1 Minute of Double Unders or Double Under Practice 2 . As Many Reps as Possible in 16 Minutes: Devil Press + Box Step Over holding dumbbells CalorieContinue reading “WOD Tuesday October 27th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Front Squats 1 . For 5 Sets: 3 Front squats (increase weight as you go) Right # of Toes to Rings 2 Minutes on Bike 2 . For Time: 20, 15, 10, 5,Continue reading “WOD Monday October 26th”

Warm up: 1 Minute on Bike / 10 Walking Lunges / 10 Sit ups / 10 Push ups / 30 Second Handstand Hold 1 . For 5 Sets: 10 Step ups holding weight (5 per leg) Right # of Strict Handstand Push ups 2 . For Time: 10, 9, 8, 7, 6, 5, 4, 3,Continue reading “WOD Friday October 23rd”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Inch Worms / Empty Bar Complex Work 1 . Every 2:00 for 8 Sets: The Havocomplex Clean: (Increase weight as you go) 1 Clean + 1 Front squat + 2 Jerks 2 . For Time: 100 Calories on the Bike or the Ski *EveryContinue reading “WOD Thursday October 22nd”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Jumping Lunges 20 Rounds For Time: 100 Meter Run Right # of Muscle ups or Chest to Bar pull ups 4 Box Jump Overs

Warm up: 20 Jumping Jacks / Split Jerk Work 1 . For 5 Sets: 3 Split Jerks (increase weight as you go, end heavier than last week) 1 Minute of Double Unders or Double Under Practice 2 . For Time: 100 Sit ups 500 Meter Row 25 Thrusters 500 Meter Row 100 Sit ups

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Front Squats 1 . For 5 Sets: 4 Front squats (increase weight as you go) Right # of Toes to Rings 2 Minutes on Bike 2 . As Many Reps as Possible inContinue reading “WOD Monday October 19th”