Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 400 meter run / single leg RDL’s x 12 per side 30 seconds on 60 seconds off for 6 sets: Pistols or Bulgarian split squats 2. 6 Rounds for time of: 12 Push presses 12 Burpees over a thing

I go you go: 5 Ground to over head Run with a thing x a distance 10 GTOH Run with the thing 15 GTOH Run 20 GTOH Run 25 GTOH Run 20 GTOH Run 15 GTOH Run 10 GTOH Run 5 GTOH Run

Warm up: 20 Cross body toe touch / 10 single leg RDL (empty) Super set x 3 Single leg rdl Good morning 2. Row: 3 sets of 8 to 20 reps 3. For time: 40 Jumping lunges 20 Burpees

Warm up: 10 Pushups / 10 Burpee broad jumps Every minute on the minute for 32 minutes: Minute 1: Handstand hold / handstand pushups Minute 2: Broad jump / Box jump Minute 3: Turkish get ups Minute 4: Kettlebell / Dumbbell snatch Sorry about this video guys…

Warm up: 10 swings / 10 Mountain climbers / 10 sit ups / 200 meter run For time: 50 Swings 50 Mountain climbers 50 Sit ups 1 Mile run / 2k Row / 3 Mile bike / Something else 50 Sit ups 50 Mountain climbers 50 Swings *Tune in at 10 am for the liveContinue reading “WOD Wednesday March 25th”

Warm up: 10 inch worms / 10 toy soldiers / 30 seconds of butt kickers 30 seconds of pressing followed by 60 seconds of rest for 6 rounds 2. For time: 40 Power cleans 40 Reverse burpees Maybe 40 more power cleans

Warm up: 90 second jog in place / 20 Double leg mountain climbers 30 seconds of some kinda squat 1 minute rest for 6 rounds 2. As many rounds as possible in 12 minutes of: 32 Switch steps 16 Hand release clapping pushups 8 Thrusters

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 3 Rounds of:   1. Every minute on the minute for 18 minutes: 1st: 5 Reps of Bench Press 2nd: 100 Meter Row 2. For Time: 500 Meter Row 20 Hang power cleans 100 Double unders 20 Hang power cleans 500Continue reading “WOD Thursday March 19th”