Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

10 Power Clean and Jerk 20 Wallballs 8 Power Clean and Jerk 16 Handstand Push ups 6 Power Clean and Jerk 12 Muscle Ups 4 Power Clean and Jerk 8 Kneeling Squat Jumps 2 Power Clean and Jerk 4 Wallymockers 2 Full Clean 8 Kneeling Squat Jumps 4 Full Clean 12 Muscle Ups 6 FullContinue reading “WOD Wednesday March 6th”

Warm up: Snatch set up drills, Fix my Snatch 1. Every 30 seconds for 10 sets: 1 Hang Snatch 2. Every minute for 12 Sets: 1 Snatch 3. For Time: 10 Strict Press 20 Ring Push ups 20 Push Press 40 Push ups

Warm up: 10 Hip Bridges, 1 Minute in bottom of Squat, 10 Kang Squats, 10 Lunges 1. Every 3 minutes for 3 sets: 5 Overhead Squats Every 3 minutes for 3 Sets: 5 Front Squats Every 3 minutes for 3 Sets: 5 Back Squats 2. As many Rounds as possible in 9 minutes: 9 Chest-to-bar PullContinue reading “WOD Monday March 4th”

SEE YOU GUYS AT 9:30 A.M.! “Jag 28” For time: Run 800 meters 28 Kettlebell swings @ 70 / 53 28 Strict Pull-ups 28 Kettlebell clean and jerk @ 70 / 53 each 28 Strict Pull-ups Run 800 meters U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st SpecialContinue reading “HERO WOD Saturday March 2nd”

Warm up: 30 Second Plank, 10 Push ups, 30 Second Plank, 10 Mountain Climbers 1. Every 2 minutes for 6 sets: 1 Bench Press + 30 seconds on Bike 2. For Time: 1000 Meter Run 1000 Meter Row 500 Meter Run 500 Meter Row

Warm up: 10 Banded Good Mornings, 10 Push ups, 10 Knee Raises, 10 Walking Lunges For Time: 30, 20, 10 Deadlifts Handstand Push ups 15, 10, 5 Thrusters Muscle ups 30, 20, 10 Dumbbell Step Overs Feet of Handstand Walk or Wall Climbs (6, 4, 2)

Warm up: 30 Second Handstand Hold, Empty Bar Press Drills 1. Every 2 minutes for 5 Sets: 1 Strict Press + 2 Push Press + 3 Jerks 2. For Time: 40 Box Jumps 30 Toes to bar 20 Overhead Squats 30 Glute Ham Sit ups 40 Box Jumps

Last Day to Register for The CrossFit Open! All 19.1 Scores need to be submitted by 8 P.M.! Get Signed up! Warm up: Front Rack Stretches, 10 Glute Ham Raises, 10 Sit ups, 1 minute in the bottom of a squat, 10 Empty Bar Front Squats 1. 30 Minutes to Find a Max: Front Squat 2. 5Continue reading “WOD Monday February 25th”

SEE YOU GUYS AT 9:30 A.M.! “Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps @ 24 / 20 10 Sumo-deadlift high-pulls @ 95 / 63 10 Thrusters @ 95 / 63 Rest 1 minute between Rounds Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2ndContinue reading “HERO WOD Saturday February 23rd”