Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups / 10 Empty Bar Back Squats 1 . 3 Sets of: 3 Pause Back Squats (Dead stop in Bottom) 2 . 5 Sets of: 3 Back Squats 3 . For Time: 50Continue reading “WOD Monday June 23rd”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Back Extensions / 10 Sit ups 1 . For 5 Sets: 10 Kettlebell Swings 3 Deadlifts *Increase weight as you go 2 . For Time: 50 Wallballs 50 Toes to bar *Start every 1:30 with 10/8 Calorie Bike

Warm up: 100Ft High Skips / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . Find a Max HavoComplex Clean Clean + Front squat + Jerk + Jerk 2 . Every Minute for 15 Minutes: 1st Minute: Rope Climb 2nd Minute: Double Under 3rd Minute: D-Ball Over Shoulder

Warm up: 2 Minutes on Bike / 20 Kettlebell Figure 8’s For Time: 10 Dumbbell Snatches 50 Lunges 8 Dumbbell Snatches 40 Sit ups 6 Dumbbell Snatches 30 Pull ups 4 Dumbbell Snatches 20 Burpee Box Step Overs 2 Dumbbell Snatches 20 Burpee Box Step Overs 4 Dumbbell Snatches 30 Pull ups 6 Dumbbell SnatchesContinue reading “WOD Wednesday June 18th”

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 20 Mountain Climbers / 30 Second Plank / 10 Reverse Burpees / 10 Plank up-downs 1 . For 5 Sets: 2 Bench Press 10 Glute Ham Sit ups 2 . 3 Rounds for Time: 300 Meter Row 20 Hang PowerContinue reading “WOD Tuesday June 17th”

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups / 10 Empty Bar Back Squats 1 . 3 Sets of: 3 Pause Back Squats (Dead stop in Bottom) 2 . 5 Sets of: 3 Back Squats 3 . As Many RoundsContinue reading “WOD Monday June 16th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Back Extensions / 10 Sit ups 1 . For 5 Sets: 10 Kettlebell Swings 3 Deadlifts *Increase weight as you go 2 . For Time: 500 Meter Row 50 Shoulder to Overhead 50 Box Jump Overs

Warm up: 100Ft High Skips / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . Find a Max: Clean 2 . Every 3 Minutes for 4 Rounds: 2 Minutes: 50 Ft Walking Lunges w/ Dumbbells in Rack Position Max Muscle ups in Remaining Time 1 Minute: REST

Warm up: 2 Minutes on Bike / Empty Bar Snatch Work As Many Rounds as Possible in 20 Minutes: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat 30 Double Unders 300 Meter Run Immediately into, As Many Rounds as Possible in 10 Minutes: 3 Wall Walks 30 Wallballs

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 20 Mountain Climbers / 30 Second Plank / 10 Reverse Burpees / 10 Plank up-downs 1 . For 5 Sets: 3 Bench Press 10 Glute Ham Sit ups 2 . 2 Rounds for Time: 30 Deadlifts 20 Burpees over BarContinue reading “WOD Tuesday June 10th”