Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Ring Rows 1 . For 4 Sets: Accumulate 2:00 of a Plank (elbows or hands) 5 Single-Leg RDLs per side with Kettlebell 5 Strict or Weighted pull ups 2 . For Time: 2, 4, 6, 8, 10, 8, 6, 4,Continue reading “WOD Friday June 5th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Clean + 2 Front Squats + 1 Shoulder to Overhead *increase weight as you go 4 . For Time: 100 Wallballs *Every Time youContinue reading “WOD Thursday June 4th”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups 10 Rounds For Time: 10 Calorie Bike 2 Snatches 10 GHD Sit ups 20 Double Unders

Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 1 Push Press 2nd Minute: Calorie Row 2 . For Time: 20, 15, 10, 5 Handstand Push ups PullContinue reading “WOD Tuesday June 2nd”

Warm up: 1 Minute on Bike, 30 second in the bottom of a squat, 10 Kang Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Front Squats 2nd Minute: 100 Meter Run 2 . As Many Rounds as possible in 6 Minutes: 6 Thrusters 6 Burpees over the Bar

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Kang Squats 1 . For 4 Sets: 3 Anderson Squats 6 Deadlifts 2 . 4 Rounds for Time: 10 Overhead Squats 20/16 Calorie Row

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Clean + 1 Front Squat + 2 Shoulder to Overhead *increase weight as you go 4 . For Time: 50/40 Calorie Bike 30 ToesContinue reading “WOD Thursday May 28th”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups For Time: 10 Wall Walks 100 Feet of Walking Lunges 9 Wall Walks 90 Feet of Broad Jumps 8 Wall Walks 80 Feet of Walking Lunges 7 Wall Walks 70 Feet of Broad Jumps 6Continue reading “WOD Wednesday May 27th”

Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 2 Push Press 2nd Minute: Calorie Row 2 . As Many Rounds as Possible in 12 Minutes: Sit upsContinue reading “WOD Tuesday May 26th”

The Gym is Open From 5:30a.m. – 12:00a.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 6:00 a.m., 8:00 a.m., 10:00 a.m. IF YOU DID NOT ALREADY SIGN UP PLEASE CALL TO SEE IF A SPOT IS AVAILABLE! “Murph”  For Time: 1 Mile Run 100 Pull ups 200 PushContinue reading “WOD Monday May 25th”