Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 5 minutes of empty barbell work 1 . Every 3 minutes for 5 sets: 1 Power clean + Clean + 2 Front squats + 2 Jerks 2 . For time: 30 Australian pullups 30 Front squats @ 115 / 83 30 Ring dips 30 Hang power cleans @ 115 / 83

Warm up: Jumping jacks x 30 / Bear crawl x 100 ft 1 . Every 2 minutes for 12 minutes: Bench press x 3 + a set of PERFECT pushups between 5 and 20 reps 2 . For time: 100 Kettlebell figure 8’s @ 1.5 / 1 pood 50 Bench sit ups 50 Back extensionsContinue reading “WOD Thursday September 19th”

For time: 60 Burpees 10 Snatches (full squat) 135 / 93 50 Wallballs 8 Snatches 40 Double unders 6 Snatches 30 GHD Sit ups 4 Snatches 20 Handstand pushups 2 Snatches 10 Muscle ups

Warm up: 20 pushups / 10 pullups 1 . Every 3 minute for 4 sets: Max strict pullups (you need to be getting at least 8 ish on this to start so adjust the movement in order to do so) 2 . 2 Rounds for time: 500 Meter run 10 Deadlifts @ 275 / 183Continue reading “WOD Tuesday September 17th”

Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 2 Back Squats 2nd Set: 1 Power Clean 2 . For time: 1000 meter row Begin the workout with 1 Heavy clean and jerk. EveryContinue reading “WOD Monday September 16th”

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Rounds of: 10 Banded good mornings / 10 Pendlay rows 1 . Every 90 seconds for 6 sets each: 1st movement: 5 Deadlifts 2nd movement: 5 Seated box jumps 3rd movement: 15 Burpees or 15 calories on a thing

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 400 meter run / 10 burpees 1 . Seated strict press: 10, 8, 6, 4, 2 Go up in weight obviously. 2 . “Rocky Balboa” 15 rounds for time of: 15 Double unders 15 Sit ups 15 Double leg mountain climbers

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 500 meter row / 10 pullups 1 . Weighted Pullup: 5,5,3,3,1,1 2 . 2 Rounds for time: 200 foot rack walk @ 2/ 1.5 pood 90 second plank with both hands on the ball of one kettlebell 1 minute goblet wall sit (one bell)

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 3 Front Squats 2nd Set: 1 Power Snatch (Can be sets across OR increasing weight) 2. For time: 50 Sit upsContinue reading “WOD Monday September 8th”