Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 5 Kang Squats / 5 Front Squats / 30 seconds in bottom of squat 1 . For 5 Sets: Front Squats (5, 4 3, 2, 1) *Increase Weight as you Go Right # of Glute Ham Sit ups 2 . For Time: 40/32 Calorie Bike 20 Power CleansContinue reading “WOD Monday August 18th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Hang Power Snatch 1 . Every 2 Minutes for 10 Sets: 1 Power Snatch (Increase Weight as you go) 1 Back Squats (Use Same Weight for all Sets) 2 . For Time: 20, 15, 10, 5Continue reading “WOD Friday August 15th”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 50Ft Broad Jumps (fewest jumps as possible) Right # of Toes to Bar (Work on the skill) Plank (30sec-1min, add weight if needed) 2 . Every Minute on the Minute for 12 Minutes: (0:45 of Work, 0:15Continue reading “WOD Thursday August 14th”

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 10 Push ups / 10 Ring Rows For Time: 5 Rope Climbs 10 Thrusters 1 Mile Bike 15 Muscle up 20 Thrusters 1 Mile Bike 25 Chest to Bar Pull up 30 Thrusters 1 Mile Bike 35 Pull ups 40 ThrustersContinue reading “WOD Wednesday August 13th”

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 50 Ft Bear Crawl / 10 Back extensions / 30 Sec Handstand Hold 1 . For 5 Sets: Double Kettlebell Overhead Hold (30sec-1min) Pull up Dead Hang (30sec-1min) 5 D-Ball Over Shoulder 2 . As Many Rounds as possible inContinue reading “WOD Tuesday August 12th”

Warm up: 1 Minute on Bike / 5 Behind the neck press / 5 Heaving Snatch Balance / 5 Overhead Squats 1 . For 5 Sets: Overhead Squats (5, 4 3, 2, 1) *Increase Weight as you Go Right # of Glute Ham Sit ups 2 . 3 Rounds for Time: 300 Meter Run 6Continue reading “WOD Monday August 11th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Hang Power Snatch 1 . Every 2 Minutes for 10 Sets: 1 Power Snatch (Increase Weight as you go) 2 Back Squats (Use Same Weight for all Sets) 2 . 2 Rounds for Time: 25 PullContinue reading “WOD Friday August 8th”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 50Ft Broad Jumps (fewest jumps as possible) Right # of Toes to Bar (Work on the skill) Plank (30sec-1min, add weight if needed) 2 . For Time: 50 Burpees Facing Rower 500 Meter Row

Warm up: 2 minutes on Bike / 10 Back Extensions / 10 Sit ups / 10 Kettlebell Figure 8’s As Many Rounds as Possible in 26 Minutes: 2 Deadlifts 200 Meter Run 2 Muscle ups 20 Double Unders

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 10 Burpee Bangers / 10 Ring Rows 1 . For 5 Sets: Bench Press (5, 4, 3, 2, 1) *Increase weight as you go Right # of Rope Climbs 2 . Every 2 Minutes for 6 Sets: 10 Dumbell ThrusterContinue reading “WOD Tuesday August 5th”