Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

I go you go: 2 Rounds: 3 Power clean and jerks Sled push 3 Power clean and jerks 2 Rounds: 2 Power clean and jerks Sled push 2 Power clean and jerks 2 Rounds: 1 Power clean and jerk Sled push 1 Power clean and jerk *Go up in weight every round

Warm up: 2 minutes on a thing / X walk / 30 KB figure 8’s Deadlift: 1 set of 10 @ not too heavy , 1 set of 20 @ the most you can do. Don’t ask if it has to be one set. It literally says “1 set of 20” 2. For time: 40Continue reading “WOD Friday April 16th”

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Bent over Rows, 3 Hang Power Clean 1. Every 30 seconds for 5 minutes: 1 Hang Power Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on the minute for 10 minutes: 1Continue reading “WOD Thursday April 15th”

Warm up: 1 minute handstand hold or 1 minute plank / 15 Plate presses 15 Minutes to establish a 1 rep max push press 2. As many rounds as possible in 15 minutes of: 15 Kettlebell swings 15 Sit ups 15 Box jump overs

Warm up: 1 minute squat hold / 10 Toy soldiers / 30 seconds of butt kickers / 100′ High skip Back squat: Find a 20 rep max ( Take a weight that you would do for 10 and do 20, I’m not kidding ) 2. 3 Rounds for time: 12 Overhead squats 50 Double unders