Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 2 Push Press 2nd Minute: Calorie Row 2 . As Many Rounds as Possible in 12 Minutes: Sit upsContinue reading “WOD Tuesday May 26th”

The Gym is Open From 5:30a.m. – 12:00a.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 6:00 a.m., 8:00 a.m., 10:00 a.m. IF YOU DID NOT ALREADY SIGN UP PLEASE CALL TO SEE IF A SPOT IS AVAILABLE! “Murph”  For Time: 1 Mile Run 100 Pull ups 200 PushContinue reading “WOD Monday May 25th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Kang Squats 1 . For 4 Sets: 3 Anderson Squats 6 Deadlifts 2 . Every 3 Minutes for 4 Rounds: 200 Meter Run 10 Double Legged Mountain Climbers 5 Reverse Burpees

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 30 seconds for 10 Rounds: 1 Hang Full Clean (Stay at same weight, warm up weight) 2 . Every 1:30 for 5 Rounds: 1 Full Clean 1 Full Clean and JerkContinue reading “WOD Thursday May 21st”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups As Many Rounds as possible in 32 Minutes: 1 Mile Bike 2 Rope Climbs 10 Devil Press 20 Push ups

Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 3 Push Press 2nd Minute: Calorie Row 2 . For Time: 40 Hang Power Cleans 30 GHD Sit upsContinue reading “WOD Tuesday May 19th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Inch Worms / 10 Push ups 1 . For 6 Sets: 3, 3, 3, 1, 1, 1 Back Squat (Increase weight as you go) * Right # of Handstand Push ups after Each Set 2Continue reading “WOD Monday May 18th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Kang Squats 1 . For 4 Sets: 3 Anderson Squats 6 Deadlifts 2 . For Time: 100 Pull ups 200 Double Unders 300 Air Squats *Break up however you like

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 30 seconds for 10 Rounds: 1 Hang Full Clean (Stay at same weight, warm up weight) 2 . Every 1:30 for 10 Rounds: 1 Hang Full Clean 1 Full Clean andContinue reading “WOD Thursday May 14th”

Warm up: 200 Meter Jog / 10 Ring Rows / 20 Mountain Climbers / 10 Good Mornings Every Minute on the Minute for 35 Minutes: 1st Minute: Muscle ups 2nd Minute: 100 Meter Run 3rd Minute: 2 Deadlifts 4th Minute: 100 Meter Run 5th Minute: Sit ups with Press at top (Use a plate)