Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

LAST DAY TO SIGN UP AND SAVE!! GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0! SIGN UP BY JUNE 12TH TO SAVE!!! CLICK TO SIGN UP!! 10 Calorie Row 10 Power Cleans 20 Calorie Row 20 Box Jumps 30 Calorie Row 30 Deadlifts ( same weight as Power Cleans)

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0! SIGN UP BY JUNE 12TH TO SAVE!!! CLICK TO SIGN UP!! Warm up: bottom of a squat hold, sit ups, push ups Every minute on the minute for 40 minutes: 1st minute: Right # of Wallballs 2nd minute: Right # of Toes to Bar 3rd minute: Right # ofContinue reading “WOD Friday June 11th”

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0! SIGN UP BY JUNE 12TH TO SAVE!!! CLICK TO SIGN UP!! Warm up: push ups, handstand hold, sit ups, tuck jumps 1 . For 5 Sets: 1 Strict Press + 2 Push Press + 3 Jerks * Increase weight each set 2 . As Many Rounds AsContinue reading “WOD Thursday June 10th”

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0! SIGN UP BY JUNE 12TH TO SAVE!!! CLICK TO SIGN UP!! For Time: 10 Overhead Squats 80 Double Unders 10 Snatches (add weight to barbell) 40 Pull ups 10 Cleans (add weight to barbell) 20 Box Jumps 10 Deadlifts (add weight to barbell) 10 Handstand PushContinue reading “WOD Wednesday June 9th”

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0! SIGN UP BY JUNE 12TH TO SAVE!!! CLICK TO SIGN UP!! 1 . 8 Sets: (increase weight as you go) Clean + Hang Clean + Thruster 2 . For Time: 10, 8, 6, 4, 2 Thrusters Bar Muscle up * 100 Meter Run After Each SetContinue reading “WOD Tuesday June 8th”

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0! SIGN UP BY JUNE 12TH TO SAVE!!! CLICK TO SIGN UP!! Warm up: PVC Pull throughs, kang squats, bottom of a squat hold, knees to elbows 1 . Overhead Squat: 2, 2, 2 Front Squats: 2, 2, 2 Back Squat: 2, 2, 2 2 . For Time: 50Continue reading “WOD Monday June 7th”

With a Partner: 8 Minutes to Find a Max: Clean and Jerk (Switch back and forth with a Partner) Then: 10 Rounds of: (Switch as needed) 200 Meter Row 20 Kettlebell Swings Then: 8 Minutes to Find a Max: Clean and Jerk (Switch back and forth with a Partner)

CLICK TO SIGN UP! Warm up. Handstand hold, Work on Handstand push ups technique 1 . For Time: 50 Handstand Push ups 2 . For Time: 50 Walking Lunges 100Ft Handstand Walk 50 Wallballs 100Ft Handstand Walk 50 Walking Lunges

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 4 Seated Strict Press 200 Meter Jog 2 . As Many Rounds As Possible in 12 Minutes: 3 Toes to bar 6 Deadlifts 12 Double Unders

CLICK TO SIGN UP! Warm up: Empty bar snatch stuff 30 Rounds For Time: 1 Full Snatch 3 Burpee Pull ups (pull ups bar should be less than 6″ above max reach) 5 Box Jump Overs