CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday September 6th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 PVC pull throughs, 5 Hang Power Snatch, 5 Heaving Snatch Balance 1 . Every 30 Seconds for 10 Sets: 1 Hang Power Snatch 2 . Every Minute for 10 Minutes: 1 Hang Full Snatch 3 . For Time: 10 Wall Climbs 20 Taters 30 Kneeling Squat Jumps 20 TatersContinue reading “WOD Friday September 6th”

WOD Thursday September 5th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Rounds: 30 Second plank, 10 Push ups 1 . 5 Sets Not for Time: 10, 8, 6, 4, 2 Bench Press *Increase Weight as you go 2 . For Time: 1 Mile Run 5 Rounds: 10 Pull ups 10 Overhead Squats

WOD Wednesday September 4th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Good Mornings, 10 Lunges, 10 Sit ups As many Rounds as possible in 30 Minutes: 2 Rope Climbs 4 Deadlifts 20 Power Wallballs 40 Box Jumps

WOD Tuesday September 3rd

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 50 FT Bear Crawl, 10 Jumping Pull ups 1 . Every 2:30 for 5 Sets: 2 Strict Press + Unbroken Set of Strict/Weighted Pull ups 2 . 3 Rounds For Time: 200 Meter Row 10 Hang Full Cleans 10 Shoulder to Overhead

WOD Monday September 2nd

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 3 Back Squats 2nd Set: 1 Power Clean (Can be sets across OR increasing weight) 2 . As Many Reps as possible in 10 minutes:Continue reading “WOD Monday September 2nd”

HERO WOD Saturday August 31st

SEE YOU GUYS AT 9:30 A.M. “Daniel” For Time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuriesContinue reading “HERO WOD Saturday August 31st”

WOD Friday August 30th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Walking Lunges, 10 Push Press 1 . Not For Time: 10, 8, 6, 4, 2 Barbell Lunges (Increase Weight each Set) Double Kettlebell Overhead Hold for 30-60 Seconds Between Each Set 2 . For Time: 20 Deadlifts 40 Toes to Rings 20 Deadlifts

WOD Thursday August 29th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Minutes on a Bike Every 2 Minutes for 20 Minutes: 8 Wallballs 8 Sit ups 8 Push ups Every Minute for 10 Mintues: 6 Ball Slams 6 Double Legged Mountain Climbers Every 30 Seconds for 5 Minutes: 3 Burpee Pull ups *There is no rest between each section

WOD Wednesday August 28th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 500 Meter Row, Empty Bar Clean and Jerk Work 10 Rounds for Time: 3 Clean and Jerks @ Heavy 3 Muscle ups 6 Calorie Row 6 Handstand Push ups

WOD Tuesday August 27th

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: Calf Stretches, 2 Rounds: 50FT High Skips, 50FT Back Pedal 1 . Every 1:30 for 5 Sets Each: (15 Minutes) 1st Set: Right # of Double Unders 2nd Set: 30 Seconds of Kettlebell Swings 2 . For Time: 10, 20, 30, 40 Burpees 5, 10, 15, 20 Box Step Overs HoldingContinue reading “WOD Tuesday August 27th”