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: 800 Meter Run 60 Mountain Climbers 40 Pull ups 60 Mountain Climbers 800 Meter Run

THE GYM WILL BE CLOSED ON SUNDAY APRIL 17th. 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 . For Time: 10 Overhead Squats 20 Bar Facing Burpees 30 Back Squats 20 Bar Facing Burpees 10 Overhead Squats

THE GYM WILL BE CLOSED ON SUNDAY APRIL 17th. Warm up: ring rows, push ups, sit ups, lunges 12 Rounds For Time: 3 Muscle ups 6 Box Step Overs w/ dumbbell 12 Dumbbell Snatches (6 per arm) 24 Double Unders

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (4 Week Program, this is your starting weights. You will go up 5-10 lbs each week.) 5 Reps @ 80% of your max 1 Rep @ 85% 3 Reps @ 82.5% 1 Rep @ 87.5% 2 . For Time: 600Continue reading “WOD Monday April 11th”

Warm up: push ups, handstand hold, sit ups 1 . For 4 Sets: L-sit (right amount of time) Toes to rings (right number for you) 2 . “Nancy”  5 rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63

Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: 1 Rope Climb 3rd Minute: 1 Snatch 4th Minute: Box Jump Overs