Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups / 10 Push ups 1 . For 5 Sets: 2 Deadlifts Right # of Handstand Push ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: 5 Hang Clean and Jerk 2nd Minute: Wall balls 3rdContinue reading “WOD Friday April 10th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Power Cleans 1 . Every 2 Minutes for 10 Rounds: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Full Clean (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, thenContinue reading “WOD Thursday April 9th”

Warm up: 200 Meter Run / 10 Burpees / 100 Meter Run / 5 Tuck Jumps For Time: 100 / 80 Calories on a Machine 100 / 80 Calories on a Different Machine *Stop every 2 Minutes and do 6 Burpee Box Jump Overs (workout starts with Burpee Box Jump Overs)

Warm up: 20 Mountain Climbers / 10 Inch Worms / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . Every 2 Minutes for 10 Sets: 4 Bench Press *Increase weight as you go 5-15 Push ups 2 . 3 Rounds for Time: 300 Meter Run 9 Toes to Bar 18Continue reading “WOD Tuesday April 7th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Behind the Neck Press / 10 Empty Bar Overhead Squats 1 . For 5 Sets: 4 Overhead Squats 20 American Kettlebell Swings 2 . As Many Rounds as Possible in 12 Minutes: 2 Strict PullContinue reading “WOD Monday April 6th”

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups / 10 Push ups 1 . For 5 Sets: 3 Deadlifts Right # of Handstand Push ups 2 . For 6 Rounds: 1 Cluster 10/8 Calorie Row 1 Cluster REST 1 Minute between each Round (After you complete theContinue reading “WOD Friday April 3rd”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Power Cleans 1 . Every 2 Minutes for 10 Rounds: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Power Clean (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, thenContinue reading “WOD Thursday April 2nd”

Warm up: 200 Meter Run / 10 Ring Rows / 10 Sit ups / Empty Bar Snatch Warm up As Many Rounds as Possible in 30 Minutes: Snatch (start at 1 Rep and increase by 1 rep each round) 2 Wall Walks 6 Pull ups 12 / 9 Calorie Bike

Warm up: 20 Mountain Climbers / 10 Inch Worms / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . Every 2 Minutes for 10 Sets: 3 Bench Press *Increase weight as you go 8-15 Push ups 2 . For Time: 50 Box Step Overs 40 Double Unders 30 Box JumpContinue reading “WOD Tuesday March 31st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Behind the Neck Press / 10 Empty Bar Overhead Squats 1 . For 5 Sets: 5 Overhead Squats 20 American Kettlebell Swings 2 . For Time: 200 Air Squats 800 Meter Run *Break up howeverContinue reading “WOD Monday March 30th”