Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: handstand hold, empty bar presses, sit ups 1 . For 5 Sets: 2 Strict Press + 4 Push Press *Increase weight as you go 2 . As many Rounds as Possible in 14 minutes: 7 Thrusters 7 Clapping Push Ups 14 Wallballs 14 Lateral Barbell Jumps

Warm up: PVC Pull throughs, kang squats, bottom of a squat hold, knees to elbows 1 . Overhead Squat: 4, 4 Front Squats: 4, 4 Back Squat: 4, 4 2 . For Time: 100 Pull ups 100 Double Unders 100 Air Squats

As many Rounds as possible in 30 minutes: I go You go with a Partner, switch after each Round 50Ft Sled Drag 20 Kettlebell Swings 50Ft Sled Drag 10 Medball Over Shoulder

Warm up: handstand hold, push ups, sit ups 1 . 5 Rounds not for Time: 5 Seated Strict Press 200 Meter weighted Run *Increase weight each set on the strict press 2 . Every minute on the Minute for 20 minutes: 1st minute: Right # of Burpees 2nd minute: 2 Jerks (can go from theContinue reading “WOD Friday May 7th”

Warm up: kang squat, back extensions, sit ups 1 . 5 Sets of 5 Reps Each: Back Squats Deadlifts *Increase weight each set 2 . As Many Rounds as Possible in 10 minutes: 10 Calorie Row/Bike 10 Toes to Bar

Warm up: rope climb technique, empty bar work For Time: 5 Rounds: 1 Legless Rope Climb 20 Wallballs 3 Snatches 5 Rounds: 2 Rope Climbs 30 Mountain Climbers 4 Power Cleans 5 Rounds: 3 Muscle ups 40 Double Unders 5 Full Cleans

Warm up: banded good mornings, sit ups, mountain climbers 1 . 5 Sets Not For Time: 5-10 Weighted Push ups 5-10 Weighted GHD sit ups 2 . For Time: 1 Mile Run 25 Pull ups 50 Empty Bar Overhead Squats 25 Pull ups 1 Mile Run

Teams of 3 or 4 For Time: 300 Kettlebell Swings 200 Ring Rows 100 Box Jump Overs 600 Meter Run *Run Together* 100 Box Step Overs 200 Kettlebell High Pulls 300 Double Unders

Warm up: 2 minutes on a thing, 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle 1 . For Time: Run 1 Mile 2 . For Time: 50 Pull ups 50 Ball Slams 50 Calorie Row 50 Glute Ham Sit ups (go to straight if these hurt your back)