Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 sets of 2 reps push press Bike for 1 minute between sets 2 . As Many Rounds As Possible in 16 Minutes: 8 Push Press 16 Glute Ham Sit ups or regular sit ups 8 Push ups 16 Box Jumps

1 . For the next 4 weeks:Every 2.5 minutes:Front squat 3 sets of 6 repsBack squat 3 sets of 3 repsBack rack lunges 3 sets of 6 reps *The goal is to go up in weight on every set every week. *Begin with approximately 70% on set one of the front squats and about 75%Continue reading “WOD Monday January 25th”

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Snatch *increase weight as you go 3 . As Many Rounds As Possible in 12 Minutes: 3 Handstand Push ups 6Continue reading “WOD Thursday January 20th”

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 sets of 3 reps push press Bike for 1 minute between sets 2 . For Time: 20 Front Squats 20 Burpees over bar 20 Hang Clean and Jerks 20 Burpees over the bar 20 Front Squats

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 2 Reps: Overhead Squat 3 Sets of 1 Rep: Overhead Squat *increase weight each set 2 . 3 Rounds For Time: 16 Pull ups 8 Box Jumps 4 Hang Snatches