Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 3 Rounds of: 30 second bike 10 pushups / 10 air squats As Many Rounds as Possible in 26 Minutes: *Start with 1 rep each and increase by 1 rep every round until 26 minutes is up StepContinue reading “WOD Wednesday November 16th”

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . push press: 5 sets of 2 2 . Push press: 1 set of max reps at 50% your last set of 2 3 . For Time: 1 Mile Run 30 Clean and Jerks 1 Mile Run

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . Back Squat with 3 Second Pause in the bottom: 5 Sets of 2 Reps *use same weight for all sets, a little heavier than last week 2 . Back Squat:Continue reading “WOD Monday November 14th”

Warm up:  2 Minutes of jump rope / 2 rounds of 8 Wall balls + 12 ball slams “Omar“ For time:10 Thrusters @ 95 / 6315 Bar-facing burpees20 Thrusters @ 95 / 6325 Bar-facing burpees30 Thrusters @ 95 / 6335 Bar-facing burpees U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned toContinue reading “WOD Friday November 11th”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean / 3 push press 1 . Every 90 Seconds for 8 Sets: 2 Clean and Jerks *Increase Weight as you go 2 . For Time: 30, 20, 10, 20, 30 Kettlebell Swings Push ups

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 15 Rounds for Time: 1 Snatch 10 Sit ups 2 Wall climbs 20 Double Unders

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . push press: 5 sets of 3 2 . Push press: 1 set of max reps at 50% your last set of 3 3 . For Time: 30 Calories on a thing 20 Deadlifts 10 Muscle upsContinue reading “WOD Tuesday November 8th”

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . Back Squat with 3 Second Pause in the bottom: 5 Sets of 2 Reps *use same weight for all sets, a little heavier than last week 2 . Back Squat:Continue reading “WOD Monday November 7th”

Warm up: 10 good mornings, 10 lunges, 10 sit ups 1 . Pendlay Rows: 5 Sets of 5 Reps Run 200 Meters Between Each Set 2 . 5 Rounds for Time: 10 Glute ham sit ups 8 Double Kettlebell or Dumbbell Presses 6 Double kettlebell or Dumbbell front rack lunges

Warm up: 2 minutes on bike, Empty bar snatch warm up 1 . Every 75 Seconds for 15 Sets: 1 Snatch *increase weight each set 2 . For Time: 1000 Meter Row 50 Wallballs 100 Double unders 50 Ring Rows