Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 2 minutes of jump rope / Dynamic mobility For time: 50 Wallballs 50 Double unders 40 Pullups 40 Double unders 30 Overhead squats @ 135 / 93 30 Double unders 20 Pistols ( add weight if you can ) 20 Double unders 10 Snatches @ 135 / 93 ( Did I say Power?Continue reading “WOD Wednesday April 7th”

Warm up:  30 Jumping jacks / 20 Pushups / 10 bench dips Every 2 minutes for 5 sets: 1 Push press + 4 Jerks 2. 3 Rounds for time: 500 meter run 15 GHD Sit ups 15 Burpees

Warm up: 2 minutes on a thing / 10 single leg hip bridge / 10 Banded good mornings / 20 sit ups Front squat: find 1 rep max 2. 10 Rounds for time: 1 Round of Cindy 1 Clean and jerk @ Pretty heavy

The Gym is closed Tomorrow. Have a Happy Easter. In teams of 2: 100 Calorie Row 90 Wallballs 80 Sit ups 70 Pushups 60 Pullups 50 Power cleans 40 Jerks 30 Calorie Bike 20 Wall climbs 10 Burpees

Yo, we are closed on Sunday. Don’t try and come here or go to Chic Fil A. Warm up: Banded Rig rows / Band stuff Every Minute on the minute for 12 Minutes: Odds: Toes to bar x X Evens: Strict Pullups x X 2. 8 Rounds for time: 6 Handstand Pushups 6 Kneeling squatContinue reading “WOD Friday April 2nd”

Warm up: 2 Rounds: 5 Kang squats / 5 Hang muscle cleans / 5 Tuck jumps Every minute on the minute for 12 minutes: Odds: Power clean + Hang power clean Evens: Hang Power clean + Power clean *Hold on to the bar 2. For time: 200 Meter run 20 Deadlifts @ 315 / 225Continue reading “WOD Thursday April 1st”

Warm up: Get Ready 20 Rounds for Time: 1 Power snatch + Snatch 10 Calorie row / bike 1 Muscle up *Begin the Workout with 1 Rope Climb. Then, every 3 minutes stop and do 1 Rope Climb*

Warm up: 20 push ups, 20 Mountain Climbers, Empty bar jerks x 10 Every 2 minutes for 5 sets: 2 Push press + 3 jerks 2. 3 Rounds for time: 15 GHD Sit ups 20 Box jumps 25 Kettlebell swings