Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 5 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . For Time: 500 Meter Run 50 Thrusters @ 95 / 63 500 Meter Row

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 5 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 August 31st”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 20 Mountain Climbers / 10 Sit ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Deadlift (Increase weight as you go) Right # of Toes to Bar 2 . For Time: 20, 15, 10, 5 Calorie Bike Shoulder to Overhead @ 115 / 83

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / Empty Bar Clean Work 1 . For 5 Sets: 10, 8, 6, 4, 2 Hang Power Clean (increase weight as you go, try to do touch and go) 1 Minute Ski Between Sets 2 . Every 3 Minutes For 4 Rounds:Continue reading “WOD Thursday August 27th”

Warm up: 1 Minute on Bike / PVC Pull Throughs / 10 Sit ups / 10 Push ups / Empty Bar Snatch Work 12 Rounds For Time: 200 Meter Run 2 Snatches (Heavy-ish Single Reps) Odd Rounds: 10 Box Jump Overs Even Rounds: 10 Handstand Push ups

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . As Many Rounds as Possible in 8 Minutes:Continue reading “WOD Tuesday August 25th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 2 Back Squats 1 Front Squat 3 Minutes on Bike Between Sets *Increase weight as you go, Use Same weight for both BackContinue reading “WOD Monday August 24th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 20 Mountain Climbers / 10 Sit ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Deadlift (Increase weight as you go) Right # of Toes to Bar 2 . 5 Rounds for Time: 200 Meter Row 5 Wall Walks

Warm up: 200 Meter Jog / PVC Pull Throughs / 10 Back Extensions / 10 Sit ups / Empty Bar Snatch Work 1 . For 5 Sets: 10, 8, 6, 4, 2 Hang Power Snatch (increase weight as you go, try to do touch and go) 1 Minute Ski Between Sets 2 . Every 3Continue reading “WOD Thursday August 20th”

Warm up: 1 Minute on Bike / 10 Sit ups / 10 Air Squats / 10 Ring Rows / Empty Bar Clean and Jerk Work For Time: 8 Clean and Jerks (Heavy Singles all workout) 80 Air Squats 200 Meter Run 6 Clean and Jerks 60 Sit ups 400 Meter Run 4 Clean and JerksContinue reading “WOD Wednesday August 19th”