Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (Go up 5-10 lbs from last week.) 5 Reps 1 Rep 3 Reps 1 Rep 2 . For Time: 1000 Meter Run 100 push ups 500 Meter Run 50 pull ups

Warm up: push ups, plank hold, sit ups 1 . For 5 Sets: 100 Meter Farmers Carry 10 Step up Press (use same leg and arm – try to step and press at the same time with 1 KB or Dumbbell) 2 . 6 Rounds For Time: 3 Thrusters 6 Box jumps 9 Toes toContinue reading “WOD Thursday April 28th”

Warm up: empty bar work For Time: 1 – 20 Double unders 1 Snatch @heavy after each set of Double Unders

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (Go up 5-10 lbs from last week.) 5 Reps 1 Rep 3 Reps 1 Rep 2 . For Time: 1000 Meter Run 100 Push Ups 1000 Meter Run

Warm up: push ups, plank hold, sit ups 1 . For 4 Sets: L-sit (right amount of time) Toes to rings (right number for you) 2 . 4 Rounds For Time: 30 Kettlebell Swings 15 Calorie Row

Warm up: empty bar work As Many Rounds as Possible in 30 Minutes: 1 Rope Climb 10 Box Jumps 20 Push ups 30 Air Squats *Stop Every Minute and Do 1 Clean and Jerk @ heavy