Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

STRENGTH BATTLE 2.0! SIGN UP NOW!! CLICK TO SIGN UP!! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 5 Bench Press 2 . For Time: 50 Thrusters 40 Glute Ham Sit ups 30 Push Press 20 Toes To Bar 10 Strict Press

STRENGTH BATTLE 2.0! SIGN UP NOW!! CLICK TO SIGN UP!! Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, back extensions 1 . Back Squat: 5 Sets of 3 Reps 2 . As Many Rounds As Possible in 14 Minutes: 7 Overhead Squats 7 Burpee Box Jump Overs 7 Pull ups

STRENGTH BATTLE 2.0! LAST DAY TO SIGN UP AND SAVE!! ONLY $120 PER TEAM!! CLICK TO SIGN UP!! In Teams of 2: 100 Calorie Row 90 Double Unders 80 Push Press 70 Double Unders 60 Pull ups 50 Double Unders 40 Front Squats 30 Double Unders 20 Burpees over Bar 10 Double Unders

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: 2 minutes on a rower, push ups, empty bar jerk work 1 . For 5 Sets: 1 Push Press + 2 Jerks 200 Meter Run * Increase weight each set 2 . For Time: 50 Burpees 50 Thrusters w/Continue reading “WOD Friday July 2nd”

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: back extensions, sit ups, 2 minutes on a bike 1 . For 5 Sets: 5 Deadlifts 1 Set of Unbroken Toes to Bar *Increase weight each set 2 . As many Rounds as Possible in 10 Minutes: 50Ft HandstandContinue reading “WOD Thursday July 1st”

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: Glute ham raise, ring rows, tuck jumps, Empty bar snatch stuff 20 Rounds For Time: 1 Rope Climb 3 Power Snatches 5 Pull ups 7 Box Jump Overs

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 1 Seated Strict Press 90 seconds on a bike 2 . For Time: 30 Power Cleans 40 Clapping Push ups 50 Jumping Lunges

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, back extensions 1 . Back Squat: 4, 4, 4, 4, 4 2 . 2 Rounds For Time: 12 Muscle ups 24 Wallballs 48 Double Unders

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! In Teams of 2 to 4: 50 Hang Power Cleans 200 Burpees 50 Shoulder to Overhead 100 Pull ups 50 Back Squats 200 Sit ups 50 Hang Power Cleans

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: back extensions, sit ups, 2 minutes on a bike, double under practice 1 . For 5 Sets: 5 Lunges Per Leg (Front or back rack w/ a barbell) 5 Strict or Weighted Pull ups 2 . For Time: 400Continue reading “WOD Friday June 25th”