Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: back extensions, switch steps, handstand hold, ring rows For Time: 100 Ft Handstand Walk 50 Lateral Barbell Jumps 40 Pull ups 30 Deadlifts 20 Kneeling Squat Jumps 10 Clean and Jerks 20 Kneeling Squat Jumps 30 Deadlifts 40 Pull ups 50 Lateral Barbell Jumps 100 Ft Handstand Walk

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