Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

GYM IS OPEN 9:00 AM – 11:00 AM WITH ONE CLASS AT 9:30 AM Warm up: 400 Meter Run In Teams of Two or Three: 100 Calories on a Machine 50 Burpee Pull ups 100 Box Step Overs 50 Devil Presses 100 Box Step Overs 50 Burpee Pull ups 100 Calories on a Machine

Warm up: 20 Jumping Jacks / 10 Inch Worms / 20 Mountain Climbers / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 5, 4, 3, 2, 1 Deadlift (Increase weight as you go) Right # of Toes to Bar 2 . As Many Reps as Possible in 10 Minutes: Wallballs Reverse BurpeesContinue reading “WOD Friday September 4th”

Warm up: 200 Meter Jog / Empty Bar Snatch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Snatch (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Snatch (Increase weight as you go) 3 . 4 RoundsContinue reading “WOD Thursday September 3rd”

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Ring Rows / 10 Ring Push ups / 1 Minute of Jump Rope Practice Every Minute on the Minute for 32 Minutes: 1st Minute: 2 Clean and Jerks 2nd Minute: Muscle ups 3rd Minute: Double Unders 4th Minute:Continue reading “WOD Wednesday September 2nd”

Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 5 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . For Time: 500 Meter Run 50 Thrusters @ 95 / 63 500 Meter Row

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 5 Back squats (increase weight as you go) Right # of ab wheel roll outs 2 Minutes on Bike 2 . As Many Rounds as PossibleContinue reading “WOD Monday August 31st”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 20 Mountain Climbers / 10 Sit ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Deadlift (Increase weight as you go) Right # of Toes to Bar 2 . For Time: 20, 15, 10, 5 Calorie Bike Shoulder to Overhead @ 115 / 83

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / Empty Bar Clean Work 1 . For 5 Sets: 10, 8, 6, 4, 2 Hang Power Clean (increase weight as you go, try to do touch and go) 1 Minute Ski Between Sets 2 . Every 3 Minutes For 4 Rounds:Continue reading “WOD Thursday August 27th”

Warm up: 1 Minute on Bike / PVC Pull Throughs / 10 Sit ups / 10 Push ups / Empty Bar Snatch Work 12 Rounds For Time: 200 Meter Run 2 Snatches (Heavy-ish Single Reps) Odd Rounds: 10 Box Jump Overs Even Rounds: 10 Handstand Push ups

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . As Many Rounds as Possible in 8 Minutes:Continue reading “WOD Tuesday August 25th”