Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 3 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . 6 Rounds For Time: 200 Meter Run 6 Hang Snatches 6 Bar Facing Burpees

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 10 Reps: Back Squat 3 Sets of 5 Reps: Back Squat *increase weight each set 3 . As Many Rounds As Possible in 12 Minutes: 6 Handstand push ups 12 Toes to bar 24 double unders

In teams of 2, As Many Rounds As Possible in 30 Minutes: 100 Ft Bear Crawl 20 Glute Ham Sit ups 30 Dumbbell Shoulder to Overhead 40 Box Jumps 50 Sit ups

Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 10 Overhead Barbell Lunges Per Leg 10 Hip Bridges w/ barbell on bench 2 . For Time: 1000 Meter Row 100 Push ups 500 Meter Row 50 Bench Press

Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Every 30 Seconds For 5 Minutes: 1 High Hang Full Clean 2 . Every Minute on Minute for 10 Minutes: 1 Full Clean * Increase weight with good reps 3 . For Time: “Karen” 150 Wallballs

Warm up: back extensions, sit ups, ring rows, ring dips, empty bar thrusters, step ups 15 Rounds for Time: 2 Muscle ups 2 Thrusters @ heavy Box Step Overs w/ two dumbbells or kettlebells (start at 1 rep on the first round and increase by 1 rep each round. 1, 2, 3 up to 15Continue reading “WOD Wednesday October 6th”

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 4 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . For Time: 10 Wall walks 20 Pistols 30 Pull ups 40 Burpees