Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 3 Back squats (increase weight as you go) Right # of ab wheel roll outs 2 Minutes on Bike 2 . As Many Rounds as possibleContinue reading “WOD Monday September 21st”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 5 Deadlifts (increase weight as you go) Right # of GHD Sit ups with Med Ball 2 . 3 Rounds for Time: 5 Handstand Push ups 10 Strict Press 200 Meter Run

Warm up: 200 Meter Jog / Empty Bar Snatch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Snatch (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Snatch (Increase weight as you go) 3 . For Time:Continue reading “WOD Thursday September 17th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Ring Rows / 10 Push ups For Time: (Break up however you like) 100 Walking Lunges 100 Kettlebell Swings 100 Mountain Climbers 100 Wallballs 100 Calorie Row

Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 3 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . As Many Rounds as Possible in 16 Minutes: 8 Pull ups 4 Burpee Box Jump Overs 2Continue reading “WOD Tuesday September 15th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 4 Back squats (increase weight as you go) Right # of ab wheel roll outs 2 Minutes on Bike 2 . For Time: 100 Sit upsContinue reading “WOD Monday September 14th”

Warm up: 1 Minute on Bike / 20 Mountain Climbers / 10 Sit ups / 10 Empty Bar Cleans “September 11th” In teams of two, or by yourself. 366 Burpees *Every 9 minutes do 11 power cleans @ 225 / 153 *366 NY First Responders died on September 11th

Warm up: 200 Meter Jog / Empty Bar Snatch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Snatch (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Snatch (Increase weight as you go) 3 . For Time:Continue reading “WOD Thursday September 10th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Ring Rows / 10 Push ups As Many Rounds as Possible in 26 Minutes: 1 Rope Climb 2 Hang Clusters 1 Wall Walk 2 Box Jump Overs

Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 4 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . 5 Rounds for Time: 100 Meter Run 10 Hang Power Clean 100 Meter Run 10 GHD SitContinue reading “WOD Tuesday September 8th”