CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday April 2nd

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”

WOD Thursday April 1st

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”

WOD Wednesday March 31st

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*

WOD March 30th

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

WOD Monday March 29th

Warm up: 2 minutes on a thing / 10 Single leg hip bridge / 20 Banded good mornings Every 2 minutes for 6 sets: 1 Front squat ( Max out next week ) 2. “Billy” For time: 100 reps ground to overhead 95 / 63 – Any method may be used: snatch, clean and jerk etc.,Continue reading “WOD Monday March 29th”

Partner WOD Saturday March 27th

Alternating every 2 minutes x 6 rounds per partner: 15 Calorie row 10 D ball over shoulder or 20 ground to overhead with plate

WOD Friday March 26th

Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”

WOD Thursday March 25th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 2 minutes on a thing / 3 Rounds of 5: Snatch balance / Overhead squat / Hang snatch Every Minute on the minute for 8 minutes: Snatch + Hang snatch 2. Every Minute on the minuteContinue reading “WOD Thursday March 25th”

Week of March 14th, 2021

Sunday March 14th: REST Monday March 15th: 1 . 10 Rounds: 5 GHD to Straight w/ 15lb to Press 5 Back Extensions 5 Strict Pull ups 2 . 5 Rounds: 20 Air Squats 10 Sit ups 10 Push ups Tuesday March 16th: 12 Rounds: 1 Power Clean @ 125 2 Bar Muscle ups 4 BoxContinue reading “Week of March 14th, 2021”

WOD Wednesday March 24th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 2 minutes on a thing / Dynamic mobility For time: 20 Wallballs 40 Double unders 18 Wallballs 40 Pushups 16 Wallballs 40 Sit ups 14 Wallballs 30 Double unders 12 Wallballs 30 Pushusps 10 Wallballs 30Continue reading “WOD Wednesday March 24th”