Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . 5 Sets of 5 Reps: Deadlift 2 . For Time: 2, 4, 6, 8, 10, 12, 14 Wall balls Toes to bar Kneeling Squat Jumps Sit ups

Warm up: plank hold, shoulder taps, back extensions, sit ups, bear crawl 1 . Max Feet Handstand Walk OR Max Time Handstand Hold 2 . Every 30 Seconds For 5 Minutes: (10 total reps) 1 Hang Full Snatch * Same weight whole time. Work on Speed Under Bar. 3 . Every Minute on The Minute ForContinue reading “WOD Thursday September 2nd”

Warm up: ring rows, air squats, push ups, empty bar Clean and Jerk Work 18 Rounds For Time: 2 Clean And Jerks @ Heavy 6 Pull ups 18 Double Unders

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 4 Strict Press + 5 Second Overhead hold on 4th rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . As Many Rounds As Possible in 16 Minutes: 400 Meter Row or Bike 8Continue reading “WOD Tuesday August 31st”

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Find a Max: Front Squat 2 . 3 Rounds For Time: 15 Box Jump Overs 10 Muscle Ups 5 Hang Power Snatches

Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work 1 . Find a Max: Jerk 2 . Find a Max Weighted Pull up OR Find a Max Set of Strict Pull ups 3 . 3 Rounds For Time: 15 Deadlifts 75 Double Unders

Warm up: handstand hold, shoulder taps, back extensions, sit ups, walking lunges 1 . For 5 Sets: 2 Barbell Lunges Per Leg 50 Ft Handstand Walk 2 . For Time: 10 down to 1- Bench Press 100 Meter Run ( so 10 bench – 100 Meter Run – 9 bench – 100 meter run….)