Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups 1 . For 5 Sets: 5 Deadlifts Right # of Handstand Push ups 2 . For Time: 15, 10, 5, 10, 15 Calorie Bike Wallballs Hang Power Clean

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Cleans 1 . Every 2 Minutes for 10 Rounds: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Power Snatch (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, then 2nd 5Continue reading “WOD Thursday March 19th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Sit ups / 10 Empty Bar Cleans 20 Rounds For Time: 1 Muscle Up 2 Cleans 3 Box Jump Overs 4 Pull ups

Warm up: 20 Mountain Climbers / 10 Jumping Lunges / 10 Sit ups / 10 Push ups 1 . Every 2 Minutes for 10 Rounds: 2 Split Jerks *Increase weight as you go 10/ 8 Calorie Bike 2 . For Time: 80 Double Unders 40 Burpees 80 Double Unders

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Kang Squats 1 . For 5 Sets: 2 Front Squats *Increase weight as you go Right # of Ab Wheel Roll outs 2 . Every Minute on the Minute for 12 Minutes: 1st Minute: CalorieContinue reading “WOD Monday March 16th”

Warm up: 200 Meter Run / 10 Air Squats / 10 Sit ups / 5 Cleans / 5 Thrusters Open Workout 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weightContinue reading “WOD Friday March 13th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Cleans 1 . Every 2 Minutes for 10 Rounds: 1 Clean 100 Meter Run 2 . 3 Rounds for Time: 10 Deadlifts 15 Burpee Pull ups 30 Lateral Barbell Jumps

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Lunges / 10 Push ups For Time: 50 Calorie Bike 100 Kettlebell Swings 50 Sit ups 25 Calorie Bike 50 Sit ups 100 Kettlebell Swings 50 Calorie Bike

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Push ups 1 . Every 2 Minutes for 10 Rounds: 2 Push Jerks *Increase weight as you go 10/ 8 Calorie Bike 2 . As Many Rounds as Possible in 16 Minutes: 16 Double Unders 16 Mountain Climbers 16 PushContinue reading “WOD Tuesday March 10th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Kang Squats 1 . For 5 Sets: 3 Front Squats *Increase weight as you go Right # of Ab Wheel Roll outs 2 . For Time: 1 Mile Run, Then: 50 Thrusters 50 Pull upsContinue reading “WOD Monday March 9th”