Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 15 Minutes: 1 Clean and Jerk * Increase weight as you go. 2 . 5 Rounds For Time: 1 Rope Climb 10 Calorie Row Then 3 Rounds For Time: 10 Toes to Bar 10 Calorie Row

Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 2 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . For Time: 10 Snatches 20 Box Jump Overs 10 Snatches 20 Box Jump Overs 10 Snatches

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 8 Reps: Front Squat 3 Sets of 4 Reps: Front Squat *increase weight each set 2 . “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5Continue reading “WOD Monday November 22nd”

In Teams or 2: 10 Minutes to Find: Max Clean and Jerk (combined weight) 15 Minute AMRAP: 30 Goblet Squats 30 Kettlebell Swings 30 Box Step Overs 10 Minutes to Find: Max Clean and Jerk (combined weight)

Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 4 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of push ups 2nd Minute: 2 Hang Cleans 3rd Minute: Calorie Bike

1 . Find a Max : Havoc Snatch Complex (power snatch, hang snatch, heaving snatch balance) 2 . For Time: 2000 Meter Row 20 Overhead Squats 20 Bar Facing Burpees

Warm up: Stretch/Empty Bar Work, Get your Power Clean station Ready For Time: 50 Walking Lunges 5 Power Cleans 40 Box Jump overs 4 Power Cleans 30 Handstand Push ups 3 Power Cleans 20 Pistols 2 Power Cleans 10 Muscle ups 1 Power Clean 10 Muscle ups 2 Power Cleans 20 Pistols 3 Power Cleans 30Continue reading “WOD Wednesday November 17th”

Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 3 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . 2 Rounds For Time: 25 Wallballs 50 Double Unders 25 Sit ups 50 Double unders