Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Behind the Neck Press / 10 Walking Lunges / 10 Sit ups 1 . For 3 Sets: 3 Behind the Neck Split Jerks (Overhead Squat Grip) 2 . For 3 Sets: 4 Overhead Squats (Increase weight as you go) 3 .Continue reading “WOD Monday April 21st”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups 1 . Superset for 6 Sets: 10, 5, 2, 10, 5, 2 Bench Press 10, 5, 2, 10, 5, 2 Deadlift (Use Wave Loading: Whatever weight you use on the first set ofContinue reading “WOD Friday April 18th”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Hang Power Snatch / 5 Overhead Squats 1 . For 6 Sets: 1 Hang Snatch 3 Drop Snatch w/ a PVC 2 . For 6 Sets: 1 Snatch 3Continue reading “WOD Thursday April 17th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Burpee Bangers As Many Rounds as Possible in 15 Minutes: 5 Push ups 10 Pull ups 15 Calorie Bike Immediately into, As Many Rounds as Possible in 15 Minutes: 1 Power Clean and Jerk 2 Muscle ups 3 Box Jump Overs

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 5 Strict Press (from top of Head to Overhead Lockout) + 5 Push Press *Increase weight as you go 2 . 4 Rounds for Time: 6 Wall Walks 12Continue reading “WOD Tuesday April 15th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Behind the Neck Press / 10 Walking Lunges / 10 Sit ups 1 . For 3 Sets: 3 Behind the Neck Split Jerks (Overhead Squat Grip) 2 . For 3 Sets: 5 Overhead Squats (Increase weight as you go) 3 .Continue reading “WOD Monday April 14th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups 1 . Superset for 6 Sets: 12, 6, 3, 12, 6, 3 Bench Press 12, 6, 3, 12, 6, 3 Deadlift (Use Wave Loading: Whatever weight you use on the first set ofContinue reading “WOD Friday April 11th”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Overhead Squats 1 . For 6 Sets: 1 Pause Below Knee – Pause Above Knee – Snatch 2 Kneeling Squat Jumps 2 . For 6 Sets: 1 Hang SnatchContinue reading “WOD Thursday April 10th”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Sit ups / 10 Empty Cleans Every Minute on the Minute for 36 Minutes: 1st Minute: 1 Clean + 2 Front Squats 2nd Minute: Reverse Burpees 3rd Minute: 1 Clean + 1 Front Squat 4th Minute: Burpees over Bar 5th Minute: 1 CleanContinue reading “WOD Wednesday April 9th”

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 5 Strict Press (from top of Head to Overhead Lockout) + 5 Push Press *Increase weight as you go 2 . “Cindy“ As Many Rounds as Possible in 20Continue reading “WOD Tuesday April 8th”