Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 4 Front Squat 30 Second Wall Sit 2 . For Time: “Helen” 3 Rounds for Time: 400 Meter Run 21 American Kettlebell Swings 53 / 35 12 Pull ups

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Hang Cleans 1 . Every 2 Minutes for 10 Sets: 1 Power Clean (Increase Weight as you go) 3 Back Squats (Use Same Weight for all Sets) 2 . For Time: 30 Hang Power Snatch @Continue reading “WOD Friday July 11th”

Warm up: 20 Jumping Jacks / 20 Russian Twist / 30 Second Plank or Handstand Hold / 10 Ring Push ups 1 . For 5 Sets: Handstand Walk / Bear Crawl Handstand Push ups (5-10 Reps) *Rest at Least 2 Minutes Between Sets 2 . Every 2 Minutes for 5 Rounds: 1:15 of Work, :45Continue reading “WOD Thursday July 10th”

Warm up: 200 Meter Jog / 20 Air Squats / 10 Push ups / 10 Sit ups As Many Rounds as Possible in 22 Minutes: Increase Reps by 2 Every Round, Calorie Bike Wall balls Toes to bar

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 20 Jumping Jacks / 10 Burpees / 20 Russian Twists / 10 Plank up-downs 1 . For 5 Sets: 5 Dumbbell Strict Press Seated on Floor and Back Against Wall or Rig Upright 5 Dumbbell Renegade Row Per Arm 2Continue reading “WOD Tuesday July 8th”

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 5 Front Squat 30 Second Wall Sit 2 . For Time: “Fran” 21, 15, 9 Thrusters @ 95 / 63 Pull ups

We are open for one class at 9:30 a.m. today! Warm up: 200 Meter Jog / 10 Good Mornings / 10 Empty Bar Thrusters / 10 Sit ups / 10 Ring Rows “Goose“ For Time, with a partner: 106 Deadlifts @ 135 / 93 Then 7 Rounds of: 3 Rope Climbs15 Thrusters @ 135 / 9315Continue reading “WOD Friday July 4th”

Warm up: 20 Jumping Jacks / 20 Russian Twist / 30 Second Plank or Handstand Hold / 10 Ring Push ups 1 . For 5 Sets: Handstand Walk / Bear Crawl Handstand Push ups (5-10 Reps) *Rest at Least 2 Minutes Between Sets 2 . 5 Rounds for Time: 12 / 9 Calorie Bike 6Continue reading “WOD Thursday July 3rd”

Warm up: 2 Minutes on Bike / PVC Pull Throughs / 10 Push ups / 10 Sit ups / Empty Bar Snatch Work Every 1:30 Minute For 24 Rounds: 1st 1:30: 1 Snatch + Overhead Squat 2nd 1:30: 200 Meter Run 3rd 1:30: GHD Sit up or Toes to Bar

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 20 Jumping Jacks / 10 Burpees / 20 Russian Twists / 10 Plank up-downs 1 . For 5 Sets: 5 Dumbbell Strict Press Seated on Floor and Back Against Wall or Rig Upright 5 Dumbbell Renegade Row Per Arm 2Continue reading “WOD Tuesday July 1st”