Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: ring rows, air squats, push ups, empty bar power cleans For Time: 5 Rope Climbs 50 Wallballs 25 Power Cleans 50 Pistols 25 Power Cleans 50 Wallballs 5 Rope Climbs

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 5 Strict Press + 5 Second Overhead hold on 5th rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . For Time: 15, 12, 9, 6, 3 Chest to Bar Pull ups Dumbbell Thrusters

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Front Squat: 5 Sets of 1 Rep 2 . As Many Rounds As Possible in 14 Minutes: 7 Burpee Broad Jumps @ 6’/4′ 7 Hang Power Snatches 7 Toes To Bar

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