Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Behind the Neck Jerks / 10 Empty Bar Overhead Squats 1 . Find a Max: Overhead Squat 2 . For Time: 100 Pull ups 100 Push ups 100 Pistols *Break up as needed

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Banded Good Mornings / 10 Push ups / 10 Sit ups 1 . Superset for 5 Sets: 2 Turkish Get ups per Arm 5 Back Extensions + 5 Glute Ham Raise 2 . For Time: 2 Rounds of: 3 Rope Climbs 15 Back Squats ImmediatelyContinue reading “WOD Friday May 9th”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Hang Power Snatch / 5 Heaving Snatch Balance 1 . Find a Max for The Havocomplex Snatch: 1 Power Snatch + 1 Hang Snatch + 1 Heaving Snatch BalanceContinue reading “WOD Thursday May 8th”

Warm up: 1 Minute on Bike / 10 Jumping Lunges / 10 Push Jerk / 10 Ring Rows / 10 Step Ups Every Minute on the Minute for 32 Minutes: 1st Minute: 1 Clean and Jerk 2nd Minute: Pull ups 3rd Minute: 1 Clean and Jerk 4th Minute: Box Jump Overs

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 . As Many Rounds as possible in 15 Minutes: 3 Thrusters 6 Burpees over the bar 12Continue reading “WOD Tuesday May 6th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Behind the Neck Press / 10 Walking Lunges / 10 Sit ups 1 . For 3 Sets: 3 Behind the Neck Split Jerks (Overhead Squat Grip) 2 . For 4 Sets: 2 Overhead Squats (Increase weight as you go) 3 .Continue reading “WOD Monday May 5th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups 1 . Find a Max: Bench Press Deadlift 2 . As Many Reps as Possible in 12 Minutes: *Start at 2 Calories and 2 Burpees and add 2 each Round until the 12Continue reading “WOD Friday May 2nd”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Hang Power Snatch / 5 Overhead Squats 1 . Find a Max: Snatch 3 . For Time: 1 Mile Run 100 Ft Dumbbell Overhead Walking Lunge with One DumbbellContinue reading “WOD Thursday May 1st”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Push Press / 1 Minute of Jump Rope Practice 18 Rounds for Time: 1 Power Clean + 1 Hang Power Clean + 1 Jerk 6 Glute Ham Sit ups 12 Double Unders

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 . Four Rounds for Time: 400 Meter Run 20 Front Squats w/ Empty Bar 10 Strict PullContinue reading “WOD Tuesday April 29th”