Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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 . Every 2 Minutes For 10 Minutes: 20 Kettlebell Swings 20 Double Unders 2 . 3 Rounds For Time: 20 Calorie Row 10 Kettlebell Snatches (5Continue reading “WOD Thursday June 24th”

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: back extensions, sit ups, ring rows, push ups, air squats For Time: 10 Power Clean and Jerk 20 Wallballs 8 Power Clean and Jerk 16 Handstand Push ups 6 Power Clean and Jerk 12 Muscle Ups 4 Power CleanContinue reading “WOD Wednesday June 23rd”

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: 2 Seated Strict Press 2 minutes on a bike 2 . As Many Reps As Possible in 15 Minutes: 3, 6, 9, 12, 15, 18….Continue reading “WOD Tuesday June 22nd”

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: 5, 5, 5, 5, 5 2 . For Time: 30 Burpees 60 Wallballs 30 Burpees

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! In Teams of 2 or 3: 2 Rounds For Time: 20 Ball Ground to Over Shoulder 30 Pull ups 40 Wallballs 50 Walking Lunges 60 Double Unders 70 Burpees 800 Meter Run

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: Good mornings, sit ups, broad jumps Every minute on the minute for 40 minutes: 1st minute: 2 Deadlifts 2nd minute: Right # of Calories 3rd minute: Right # of Toes to Bar 4th minute: Right # of Seated Box Jumps

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: Empty bar snatch work 1 . 8 Sets: (increase weight as you go) Snatch + Hang Snatch + Overhead Squat 2 . For Time: ” GI Jane “ 100 Burpee Pull ups

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: Air Squats, Tuck Jumps, Handstand Holds, Push ups, Empty Bar Clean and Jerk Work 24 Rounds For Time: 2 Clean and Jerks 2 Pistols Per Leg 2 Handstand Push ups 2 Kneeling Squat Jumps

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 4 Sets: 3 Seated Strict Press 2 minutes on a bike 2 . For Time: 10 Strict Press 20 Pull ups 30 Double Unders 10 Push Press 20 ChestContinue reading “WOD Tuesday June 15th”

STRENGTH BATTLE 2.0! SIGN UP BY JULY 3RD TO SAVE!!! CLICK TO SIGN UP!! Warm up: PVC Pull throughs, kang squats, bottom of a squat hold, knees to elbows 1 . Overhead Squat: 1, 1, 1 Front Squats: 1, 1, 1 Back Squat: 1, 1, 1 2 . 3 Rounds For Time: 200 Meter Run 2 RopeContinue reading “WOD Monday June 14th”