Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Find a Max: Overheard Squat 2 . One Set of Max Double Unders 3 . As Many Reps As Possible in 3 Minutes: Snatch @ 135/ 93 Rest 3 Minutes As Many Reps as Possible in 2 Minutes: SnatchContinue reading “WOD Monday October 4th”

In teams of 2: I go you go for 10 Rounds Each: 100 Meter Run 1 Clean and Jerk Then I go you go for 5 Rounds Each: 10 Pull ups 20 Air Squats 30 Mountain Climbers

Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . Find a one rep max: Deadlift 2 . For Time: 40, 30, 20, 10 Wall balls Calories on a thing

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 . As Many Rounds As Possible in 10 Minutes: 1 RopeContinue reading “WOD Thursday September 30th”