Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Push ups 1 . Every 2 Minutes for 10 Rounds: 2 Push Press *Increase weight as you go 10/ 8 Calorie Bike 2 . 4 Rounds for Time: 12 Pull ups 6 Clean and Jerks

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Kang Squats 1 . For 5 Sets: 4 Front Squats *Increase weight as you go Right # of Ab Wheel Roll outs 2 . For Time: 800 Meter Run 40 Wallballs 80 Double Unders

Warm up: 200 Meter Run / 10 Air Squats / 10 Burpees Open Workout 26.1 For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20Continue reading “WOD Friday February 27th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Clean and Jerk Work 1 . Every 2 Minutes for 10 Rounds: 1 Clean and Jerk 100 Meter Run 2 . For Time: 20 Hang Power Clean 20 Front Squats 20 Shoulder to Overhead 20 Back SquatsContinue reading “WOD Thursday February 26th”

Warm up: 1 Minute on Bike / 10 Burpees / 10 Sit ups / 10 Air Squats Every Minute on the Minute for 40 Minutes: 1st Minute: Right # of Pull ups 2nd Minute: Right # of Wallballs 3rd Minute: Right # of Calories on Rower 4th Minute: Right # of Glute Ham Sit ups

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Push ups 1 . Every 2 Minutes for 10 Rounds: 2 Strict Press *Increase weight as you go 10/ 8 Calorie Bike 2 . 3 Rounds for Time: 40 Double Unders 200 Meter Run 10 Burpee Box Step Overs HoldingContinue reading “WOD Tuesday February 24th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Kang Squats 1 . For 5 Sets: 5 Front Squats *Increase weight as you go Right # of Ab Wheel Roll outs 2 . For Time: 12, 10, 8, 6, 4, 2 Deadlift Toes toContinue reading “WOD Monday February 23rd”

Warm up: 200 Meter Run / 10 Back Extensions / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Snatches As Many Rounds as possible in 15 Minutes: 5 Hang Power Snatch 5 Reverse Burpees 5 Pull ups 5 Handstand Push ups Rest 5 Minutes As Many Rounds as possible in 9 Minutes: 3Continue reading “WOD Friday February 20th”

Warm up: 1 Minute on Bike / 10 Lunges / 10 Sit ups / 10 Empty Bar Strict Press 10 Rounds for Time: 200 Meter Run 10 Box Step Overs with Dumbbells 5 Strict Press

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats Find a Powerlifting Total: 1 Rep Max for: Back Squat, Bench Press, Deadlift *Watch the video above to see if your lift would count at a Powerlifting Meet*