CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday June 18th

Warm up: 2 Rounds: 30 sec handstand hold, 8 empty bar strict press 1 . Six Sets of 2 Reps: Push Press 2 . For Time: 80 Sit ups 80 Calorie Row 80 Mountain Climbers (Double Count)

Natasha’s Workouts Week June 10th

Monday June 10th: REST Tuesday June 11th: 5 – 10 Minute AMRAPs No rest Between 10 Minute AMRAP: (9 Rounds + Rope Climb) 1 Rope Climb 2 Full Cleans @ 95 4 Burpees Over Bar 10 Minute AMRAP: (4 Rounds + 10 HSPU) 10 Kipping Hanstand Push ups 10 Calorie Row 10 Pistols total 10Continue reading “Natasha’s Workouts Week June 10th”

WOD Monday June 17th

Warm up: 1 . Super Set for 8 Sets Each: 1 Anderson Squat 1 Power Clean 2 . For Time: 80 Overhead Squats @ 95 / 63 *Every time you drop the bar do 8 pull ups*

HERO WOD Saturday June 15th

SEE YOU GUYS AT 9:30 A.M.!! “Jason“ For time:100 Squats5 Muscle-ups75 Squats10 Muscle-ups50 Squats15 Muscle-ups25 Squats20 Muscle-ups S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace,Continue reading “HERO WOD Saturday June 15th”

WOD Friday June 14th

Warm up: 15 Banded Good Mornings, 10 Single legged RDLs , 15 Glute Ham Sit ups 1 . Every minute for 10 Sets: 1 Deadlift 2 . 10 Rounds for Time: 100 Meter Row 10 Push ups

WOD Thursday June 13th

FYI: The Worlds Strongest Man Competition is in Bradenton this week starting Today! Check it out!! Warm up: 2 Rounds : 200 Meter Run, 20 Sit ups For Time: “Filthy Fifty” 50 Box jumps @ 24 / 2050 Jumping pull ups50 Kettlebell swings @ 35 / 2650 Walking Lunge (single count)50 Knees to elbows50 PushContinue reading “WOD Thursday June 13th”

WOD Wednesday June 12th

FYI: The Worlds Strongest Man Competition is in Bradenton this week starting on Thursday! Check it out!! Warm up: 5 minutes of empty barbell work 1 . 20 Minutes to Work up to a Heavy Single: Clean and Jerk 2 . For Time: “Grace” 30 Clean and Jerks @ 135 / 93

WOD Tuesday June 11th

FYI: The Worlds Strongest Man Competition is in Bradenton this week starting on Thursday! Check it out!! Warm up: 15 air Squats, 1 minute plank, 10 air squats, 30 second handstand hold 1 . Six Sets of Thruster: 6, 5, 4, 3, 2, 1 *Increase weight each set 2 . For Time: “Fran” 21, 15,Continue reading “WOD Tuesday June 11th”

WOD Monday June 10th

LAST DAY!!!!!! TO SIGN UP!!! STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 2 min Row/bike/ski or 400 meter run, 10 Glute ham raise, 10 Glute ham sit up, 5 Glute ham raise, 5 Glute ham sit up 1 . Superset for 6 Sets of each: 2 Anderson Squats 2 Power Cleans 2Continue reading “WOD Monday June 10th”

Natasha’s Workouts Week of June 3rd

Monday June 3rd: 5 Rounds for Time: (21:08) 20 Pull ups (all unbroken) 15 Box jump overs @ 20″ 10 Calorie Row 5 Wall Climbs Tuesday June 4th: REST Wednesday June 5th: For Time: (20:31) 10 Power Clean and Jerk @ 115 20 Burpee over bar 60 Double unders (unbroken) 10 Power Clean and JerkContinue reading “Natasha’s Workouts Week of June 3rd”