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 Front Squats 1 . For 5 Sets: 5 Front squats (increase weight as you go) Right # of Toes to Rings 2 Minutes on Bike 2 . For Time: 20 Alternating Dumbbell SnatchesContinue reading “WOD Monday October 12th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 2 Deadlifts (increase weight as you go) Right # of GHD Sit ups with Med Ball 2 . For Time: 100, 200, 300, 200, 100 Meter Row 10, 20, 30, 20, 10 LungesContinue reading “WOD Friday October 9th”

Warm up: 200 Meter Jog / Empty Bar Clean Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Clean (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Clean (Increase weight as you go) 3 . 3 RoundsContinue reading “WOD Thursday October 8th”

Warm up: 1 Minute on Bike / 10 Sit ups / 10 Good Mornings / 10 Empty Bar Hang Power Snatch / As Many Rounds as Possible in 32 Minutes: 20 Hang Power Snatch 200 Meter Run 20 GHD Sit ups 20 Calorie Bike

Warm up: 20 Jumping Jacks / Split Jerk Work 1 . For 5 Sets: 5 Split Jerks (increase weight as you go) 1 Minute of Double Unders or Double Under Practice 2 . For 3 Sets: Max Reps: Pull ups *Rest 3 Minutes between each set, Have someone else count for you 3 . ForContinue reading “WOD Tuesday October 6th”

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

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 3 Deadlifts (increase weight as you go) Right # of GHD Sit ups with Med Ball 2 . As Many Rounds as Possible in 10 Minutes: Burpee Box Step Overs Pull ups CalorieContinue reading “WOD Friday October 2nd”

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

Warm up: 1 Minute on Bike / Empty Bar Snatch Warm up Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch + 1 Overhead Squat 2nd Minute: Right # of Box Jump Overs 3rd Minute: Right # of Muscle ups 4th Minute: 200 Meter Run

Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 1 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . 9 Rounds for Time: 3 Power Cleans (Touch-n-go weight) 15 Double Unders 3 Strict Handstand Push ups