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Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday May 6th

Warm up: planks, push ups, sit ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Bench press 2nd Minute: 100 Meter run 2 . For Time: 100 Ft Bear Crawl or Handstand Walk 100 Kettlebell Swings 100 Ft Bear Crawl or Handstand Walk

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 6, 2022May 6, 2022Posted inCrossFit, Workout of the DayLeave a comment on WOD Friday May 6th

WOD Thursday May 5th

Warm up: Empty bar snatch stuff 1 . For 10 Sets: 1 hang snatch + snatch 1 Rope Climb 2 . For Time: 8, 16, 24, 32 Box Jump Toes to Bar

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 5, 2022May 5, 2022Posted inCrossFitLeave a comment on WOD Thursday May 5th

WOD Wednesday May 4th

Warm up: yes For Time: 50 Wall balls 50 calorie bike 50 Handstand Push ups 50 Wall balls 50 Double Kettlebell Deadlifts or Trap bar deadlifts 50 calorie row 50 Wall balls

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 4, 2022Posted inCrossFitLeave a comment on WOD Wednesday May 4th

WOD Tuesday May 3rd

Warm up: push ups, handstand hold, sit ups 1 . For 3 Sets: 4 Push Press 200 Meter Run Between Sets 2 . As Many Rounds as Possible in 12 Minutes: 4 Hang Clusters 8 Burpees over the Bar 16 Double Unders

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 3, 2022Posted inCrossFit, Workout of the DayLeave a comment on WOD Tuesday May 3rd

WOD Monday May 2nd

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (Go up 5-10 lbs from last week.) 5 Reps 1 Rep 3 Reps 1 Rep 2 . For Time: 1000 Meter Run 100 push ups 500 Meter Run 50 pull ups

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 2, 2022Posted inCrossFitLeave a comment on WOD Monday May 2nd

WOD Friday April 29th

Warm up: Empty bar work 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Deadlifts 2nd Minute: Rope Climb 2 . As Many Rounds as Possible in 10 Minutes: 5 Wall walks 10 Pistols 20 Wallballs

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishApril 29, 2022Posted inCrossFit, Workout of the DayLeave a comment on WOD Friday April 29th

WOD Thursday April 28th

Warm up: push ups, plank hold, sit ups 1 . For 5 Sets: 100 Meter Farmers Carry 10 Step up Press (use same leg and arm – try to step and press at the same time with 1 KB or Dumbbell) 2 . 6 Rounds For Time: 3 Thrusters 6 Box jumps 9 Toes toContinue reading “WOD Thursday April 28th”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishApril 28, 2022Posted inCrossFitLeave a comment on WOD Thursday April 28th

WOD Wednesday April 27th

Warm up: empty bar work For Time: 1 – 20 Double unders 1 Snatch @heavy after each set of Double Unders

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishApril 27, 2022Posted inCrossFitLeave a comment on WOD Wednesday April 27th

WOD Tuesday April 26th

Warm up: push ups, handstand hold, sit ups 1 . For 3 Sets: 6 Push Press 200 Meter Run Between Sets 2 . For Time: 6, 8, 10, 12, 10, 8, 6 Burpee Pull ups Calorie Bike Power clean

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishApril 26, 2022Posted inCrossFit, Workout of the DayLeave a comment on WOD Tuesday April 26th

WOD Monday April 25th

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (Go up 5-10 lbs from last week.) 5 Reps 1 Rep 3 Reps 1 Rep 2 . For Time: 1000 Meter Run 100 Push Ups 1000 Meter Run

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishApril 25, 2022Posted inCrossFitLeave a comment on WOD Monday April 25th

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