Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: wrist stretches, air squats, tuck jumps, sit ups, back extensions 1 . Front squat: 5 x 2 @ 80% 2 . Every minute on the minute for 18 Minutes: 1st minute: Rope Climb 2nd minute: Calorie Bike 3rd minute: 3 Deadlifts

Warm up: ring rows, ring push ups, lunges, empty bar snatch work 15 Rounds for Time: 1 Hang Snatch 10 Box Step Overs 2 Muscle ups 20 Double Unders

Warm up: handstand hold or planks, empty bar push press and jerks, sit ups 1 . Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2 . For Time: 800 Meter Row 40 Power Cleans 20 Handstand push ups

Warm up: Kang squat, back extensions, sit ups 1 . Back squat: 5 x 5 @ 75% 2 . 3 Rounds For Time: 12 Overhead Squats 12 Burpee Pull ups

We will be focusing our strength work on Back squat, Front squat, Push Press and Power cleans for the next Month and a half Summer 2022 Strength cycle: Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk)Continue reading “Summer Strength 2022”

Warm up: bottom of squat hold, handstand hold 1 . For 5 Sets: 5 Front Squats Handstand Walk 2 . For Time: 100 empty bar power snatches

Warm up: empty bar clean and jerk work As Many Rounds as Possible in 30 Minutes: 1 Rope Climb 2 Clean and jerks 3 Seated Box Jumps 4 Bench Sit ups

The Gym is Open From 6:30a.m. – 1:00p.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 7:00 a.m., 9:00 a.m., or 11:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and airContinue reading “WOD Monday May 30th”