Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

In Teams of 2 or 3: 2000 Meter Bike 200 Push Ups 20 Back Squats 2000 Meter Row 20 Back Squats 200 Kettlebell Swings 2000 Meter Bike

Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work 1 . For 5 Sets: 2 Jerks 8 Strict Pull ups Or 2 weighted pull ups *Increase weight each set/ can go from a rack 2 . As Many Rounds As Possible in 12 Minutes: 6 Dumbbell Squats 12 Double Unders 6 Dumbbell BoxContinue reading “WOD Friday August 20th”

Warm up: handstand hold, shoulder taps, back extensions, sit ups, walking lunges 1 . For 5 Sets: 3 Barbell Lunges Per Leg 50 Ft Handstand Walk 2 . 3 Rounds For Time: 400 Meter Run 20 Push Press 10 Burpees over the bar

Warm up: Ring Rows, plank hold, push ups, empty bar power cleans 30 Rounds For Time: 1 Power Clean (increase weight every 10 Rounds) 1 Muscle Up 2 Box Jump Overs 2 Strict Handstand Push ups

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max: Bench Press 2 . For Time: 40 Sumo Deadlift High Pulls with a Kettlebell 40 Glute Ham Sit Ups 40 Pull ups 40 Pistols

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Front Squat: 5 Sets of 2 Reps 2 . For Time: 600 Meter Row 30 Overhead Squats

FYI THIS SATURDAY THE GYM IS CLOSED FOR OUR COMPETITION STRENGTH BATTLE!! Volunteers Please Be At The Gym By 8:30 on Saturday For The Competition!! Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work 1 . For 5 Sets: 3 Jerks 7 Strict Pull ups Or 3 weighted pull ups *Increase weight eachContinue reading “WOD Friday August 13th”

FYI THIS SATURDAY THE GYM IS CLOSED FOR OUR COMPETITION STRENGTH BATTLE!! Warm up:back extensions, sit ups, walking lunges, 2 minutes on a bike 1 . For 5 Sets: 4 Barbell Lunges Per Leg 50 Ft Handstand Walk 2 . 5 Rounds Each for Time: 200 Meter Run 15 Kettlebell Swings 10 Glute Ham Sit UpsContinue reading “WOD Thursday August 12th”

FYI THIS SATURDAY THE GYM IS CLOSED FOR OUR COMPETITION STRENGTH BATTLE!! Warm up: 2 minutes on a bike, sit ups, plank holds, empty bar thrusters For Time: 30 Thrusters 25 Toes to Bar 20 Handstand Push ups 15 Box Step Overs with two Dumbbells 10 Calorie Bike 5 Rope Climbs 10 Calorie Bike 15Continue reading “WOD Wednesday August 11th”