Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

STRENGTH BATTLE 2.0! SIGN UP BY NOW!!! CLICK TO SIGN UP!! Warm up: back extensions, sit ups, 2 minutes on a bike 1 . For 5 Sets: 3 Deadlifts 1 Set of Unbroken Toes to Bar *Increase weight each set 2 . For Time: 20, 15, 10, 5 Handstand Push ups 40, 30, 20, 10Continue reading “WOD Thursday July 15th”

STRENGTH BATTLE 2.0! SIGN UP NOW!!! CLICK TO SIGN UP!! Warm up: Glute ham raise, ring rows, tuck jumps, Empty bar snatch stuff 20 Rounds For Time: 1 Clean and Jerk @ Heavy 2 Muscle Ups 3 Burpee Box Jump Overs

STRENGTH BATTLE 2.0! SIGN UP NOW!! CLICK TO SIGN UP!! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 4 Bench Press *Increase weight each set 2 . As Many Rounds As Possible in 12 Minutes: 50 Push ups 50 Pull ups 50 Goblet Squats

STRENGTH BATTLE 2.0! SIGN UP NOW!! CLICK TO SIGN UP!! Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, back extensions 1 . Back Squat: 5 Sets of 2 Reps 2 . For Time: 400 Meter Run 20 Overhead Lunges w/ a barbell 40 Calorie Row 20 Overhead Lunges w/ a barbellContinue reading “WOD Monday July 12th”

STRENGTH BATTLE 2.0! SIGN UP NOW!!! CLICK TO SIGN UP!! As Many Rounds as Possible in 30 Minutes: 10 Power Cleans 20 Handstand Push ups 30 Back Squats 40 Calorie Row

STRENGTH BATTLE 2.0! SIGN UP NOW!!! CLICK TO SIGN UP!! Warm up: 2 minutes on a rower, push ups, empty bar jerk work 1 . For 5 Sets: 1 Push Press + 1 Jerk 1 Minute on a bike * Increase weight each set 2 . For Time: 75 Wallballs 75 Box Jumps

STRENGTH BATTLE 2.0! SIGN UP BY NOW!!! CLICK TO SIGN UP!! Warm up: back extensions, sit ups, 2 minutes on a bike 1 . For 5 Sets: 4 Deadlifts 1 Set of Unbroken Toes to Bar *Increase weight each set 2 . For Time: 400 Meter Run 1 Minute Plank 300 Meter Run 1 MinuteContinue reading “WOD Thursday July 8th”

STRENGTH BATTLE 2.0! SIGN UP NOW!!! CLICK TO SIGN UP!! Warm up: Glute ham raise, ring rows, tuck jumps, Empty bar snatch stuff 16 Rounds For Time: 1 Snatch @ heavy 4 Pistols 2 Muscle ups 8 Double Unders

STRENGTH BATTLE 2.0! SIGN UP NOW!! CLICK TO SIGN UP!! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 5 Bench Press 2 . For Time: 50 Thrusters 40 Glute Ham Sit ups 30 Push Press 20 Toes To Bar 10 Strict Press

STRENGTH BATTLE 2.0! SIGN UP NOW!! CLICK TO SIGN UP!! Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, back extensions 1 . Back Squat: 5 Sets of 3 Reps 2 . As Many Rounds As Possible in 14 Minutes: 7 Overhead Squats 7 Burpee Box Jump Overs 7 Pull ups