Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

The Gym is Open From 6:00a.m. – 12:00a.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 6:00 a.m., 8:00 a.m., 10:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squatsContinue reading “WOD Monday May 26th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Good Mornings / 10 Back Extensions / 10 Sit ups 1 . For 5 Sets: 10 Kettlebell Swings 5 Deadlifts *Increase weight as you go 2 . Max Reps in 15 Minutes (30 Seconds of Work/30 Seconds of Rest)(5 Total Rounds of Each) : 1stContinue reading “WOD Friday May 23rd”

Warm up: 20 Jumping Jacks / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . For 10 Sets: 1 Clean + 1 Hang Clean 2 Seated Box Jumps 2 . As Many Rounds as Possible in 8 Minutes: 8 Toes to Bar 8 Shoulder to Overhead 8 Box JumpContinue reading “WOD Thursday May 22nd”

Warm up: 200 Meter Run / Empty Bar Snatch Warm up For Time: 15 Power Snatches 1 Mile Bike 10 Hang Snatches 1 Mile Row 5 Snatches 1 Mile Run

Warm up: 20 Mountain Climbers / 30 Second Plank / 10 Burpees / 10 Reverse Burpees 1 . For 5 Sets: 5 Bench Press 10 Glute Ham Sit ups 2 . 10 Rounds for Time: 1 Rope Climb 5 Wallballs 10 Double Unders

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 . 3 Sets of: 5 Back Squats 2 . 2 Rounds ForContinue reading “WOD Monday May 19th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Banded Good Mornings / 10 Push ups / 10 Sit ups 1 . Superset for 5 Sets: 1 Turkish Get ups per Arm 5 Back Extensions + 5 Glute Ham Raise 2 . 5 Rounds for Time: 300 Meter Run 6 Muscle ups 9 PushContinue reading “WOD Friday May 16th”

Warm up: 20 Jumping Jacks / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . For 10 Sets: 1 Clean + 1 Hang Clean 2 Seated Box Jumps 2 . For Time: 10 Devil Press 8 Wall Walks 8 Devil Press 60 Double Unders 6 Devil Press 4 WallContinue reading “WOD Thursday May 15th”

Warm up: 1 Minute on Bike / 10 Jumping Lunges / 10 Push Jerk / 10 Ring Rows / 10 Step Ups As Many Rounds as Possible in 35 Minutes: *Buy in: 1 Mile Run 3 Handstand Push ups 6 Front Squats 9 Reverse Burpees 12 Calorie Row

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 3 Push Press + 5 Jerks *Increase weight as you go 2 . Every 2 Minutes for 6 Rounds: 1 Power Clean 12, 10, 8, 6, 4, 2 BupreesContinue reading “WOD Tuesday May 13th”