Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 20 Mountain Climbers / 30 Second Plank / 10 Reverse Burpees / 10 Plank up-downs 1 . For 5 Sets: 3 Bench Press 10 Glute Ham Sit ups 2 . As Many Rounds as Possible in 10 Minutes: 10 Double Unders 10 Wallballs 100 Meter Run

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups / 10 Empty Bar Back Squats 1 . 3 Sets of: 3 Pause Back Squats (Dead stop in Bottom) 2 . 4 Sets of: 4 Back Squats 3 . 3 Rounds ForContinue reading “WOD Monday June 2nd”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Back Extensions / 10 Sit ups 1 . For 5 Sets: 10 Kettlebell Swings 5 Deadlifts *Increase weight as you go 2 . For Time: 30 Ring Rows 60 Walking Lunges 30 Toes to Ring 60 Hand Planted Bench Jumps 30 Ring Rows

Warm up: 100Ft High Skips / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . For 10 Sets: 1 Clean + 1 Clean 2 Kneeling Squat Jumps 2 . Every 3 Minutes for 4 Rounds: 5 Hang Power Cleans 10 Push Press 10/8 Calorie Bike

Warm up: 200 Meter Run / 10 Back Extensions / 10 Empty Bar Behind the Neck Press / 10 Sit ups / 10 Empty Bar Hang Power Snatches 20 Rounds For Time: 1 Power Snatch 10 Double Unders 2 Burpee Box Jump Overs 20 Mountain Climbers

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups / 10 Empty Bar Back Squats / 10 Plank up-downs 1 . 3 Sets of: 3 Pause Back Squats (Dead stop in Bottom) 2 . 3 Sets of: 5 Back Squats 3Continue reading “WOD Tuesday May 27th”

The Gym is Open From 6:00a.m. – 12:00a.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 6:00 a.m., 8:00 a.m., 10:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squatsContinue reading “WOD Monday May 26th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Good Mornings / 10 Back Extensions / 10 Sit ups 1 . For 5 Sets: 10 Kettlebell Swings 5 Deadlifts *Increase weight as you go 2 . Max Reps in 15 Minutes (30 Seconds of Work/30 Seconds of Rest)(5 Total Rounds of Each) : 1stContinue reading “WOD Friday May 23rd”

Warm up: 20 Jumping Jacks / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . For 10 Sets: 1 Clean + 1 Hang Clean 2 Seated Box Jumps 2 . As Many Rounds as Possible in 8 Minutes: 8 Toes to Bar 8 Shoulder to Overhead 8 Box JumpContinue reading “WOD Thursday May 22nd”

Warm up: 200 Meter Run / Empty Bar Snatch Warm up For Time: 15 Power Snatches 1 Mile Bike 10 Hang Snatches 1 Mile Row 5 Snatches 1 Mile Run