Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

The Gym is Closed this Saturday For The Worlds Strongest Manateam Event! Warm up: Planks, Push ups, Plank up downs 1 . Superset 6 Sets of Each: 2 Turkish Get ups per Arm Right # of GHD sit ups 2 . As Many Rounds as Possible in 8 Minutes: 16 Wallballs 8 Calorie Bike 4Continue reading “WOD Thursday September 15th”

The Gym is Closed this Saturday For The Worlds Strongest Manateam Event! Warm up: Empty bar snatch warm up 2 Rounds For Time: 100 Double Unders 50 Burpees 25 Snatches

Warm up: bear crawls, push ups, sit ups 1 . Superset for 3 Sets of each: 5 Seated Strict Press 3 Bench Press 2 . For Time: 1000 Meter Row Then break up however you like: 100 Sit ups 200 Kettlebell Swings 300 Mountain Climbers

Warm up: glute ham raise, sit ups, bottom of squat stretch 1 . Back Squat: 5 Sets of 3 Reps *increase weight each set 2 . 3 Rounds For Time: 12 Toes to bar 12 Thrusters

Warm up: tuck jumps, air squats, empty bar work 1 . Every 90 Seconds for 10 Sets: 1 Clean + 1 Hang Clean 2 . For Time: 12, 10, 8, 6, 4, 2 Pull up Push press Calorie Bike

Warm up: Handstand hold, ring pull ups, sit ups 1 . Every 2 Minutes for 6 Sets: Rope Climb + 1 Set of Handstand push ups 2 . As Many Rounds as Possible in 12 Minutes: 24 Jumping Jacks 12 Kettlebell swings 6 Goblet Squats 3 Overhead Lunges w/ kettlebell

Warm up: 2 minutes on bike, sit ups, push ups, empty bar power cleans 30 Rounds For Time: 1 Snatch @ Heavy 2 Burpee Box Jump Overs 1 Muscle up 2 Burpees over the bar

Warm up: glute ham raise, sit ups, bottom of squat stretch 1 . Back Squat: 5 Sets of 4 Reps *increase weight each set 2 . Every 2 Minutes For 6 total sets: (40 sec of work – 80 seconds of rest) First 3 sets: empty bar seated strict press Second 3 sets: empty bar benchContinue reading “WOD Tuesday September 6th”

The gym is open from 9am-1pm today with one class at 9:30am. Warm up: Yes  “Labor” 10 Rounds for time with a partner: 50 meter farmers carry each person 50 meter sandbag carry each person Directly into: 5 Rounds each person: 10 sledge hammer strikes per person 10 d ball over shoulder per person

Warm up: air squats, planks, ring pull ups 1 . Every 90 Seconds for 10 Sets: 1 Clean + 1 Hang Clean 2 . 4 Rounds For Time: 200 Meter Run 15 Push Press 10 Front Squats