Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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: 3 Overhead Squats (Increase weight as you go) 3 .Continue reading “WOD Monday April 28th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups 1 . Superset for 6 Sets: 8, 4, 1, 8, 4, 1 Bench Press 8, 4, 1, 8, 4, 1 Deadlift (Use Wave Loading: Whatever weight you use on the first set ofContinue reading “WOD Friday April 25th”

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 . For 6 Sets: 1 Hang Snatch 3 Drop Snatch w/ a PVC 2 . For 6 Sets: 1 Snatch 3Continue reading “WOD Thursday April 24th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Push Press / 1 Minute of Jump Rope Practice “Culbreth” For time: 1 to 20 Double under Thruster @ 65lbs/45lbs (Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement.) *At the end of round 5Continue reading “WOD Wednesday April 23rd”

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 5 Strict Press (from top of Head to Overhead Lockout) + 5 Push Press *Increase weight as you go 2 . As Many Rounds as Possible in 14 Minutes:Continue reading “WOD Tuesday April 22nd”

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 3 Sets: 4 Overhead Squats (Increase weight as you go) 3 .Continue reading “WOD Monday April 21st”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups 1 . Superset for 6 Sets: 10, 5, 2, 10, 5, 2 Bench Press 10, 5, 2, 10, 5, 2 Deadlift (Use Wave Loading: Whatever weight you use on the first set ofContinue reading “WOD Friday April 18th”

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 . For 6 Sets: 1 Hang Snatch 3 Drop Snatch w/ a PVC 2 . For 6 Sets: 1 Snatch 3Continue reading “WOD Thursday April 17th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Burpee Bangers As Many Rounds as Possible in 15 Minutes: 5 Push ups 10 Pull ups 15 Calorie Bike Immediately into, As Many Rounds as Possible in 15 Minutes: 1 Power Clean and Jerk 2 Muscle ups 3 Box Jump Overs

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 5 Strict Press (from top of Head to Overhead Lockout) + 5 Push Press *Increase weight as you go 2 . 4 Rounds for Time: 6 Wall Walks 12Continue reading “WOD Tuesday April 15th”