Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: Warm up Snatches Every Minute on the minute for 40 minutes: 1st Minute: 2 Power Snatches 2nd Minute: Right # of Double Unders 3rd Minute: Right # of Muscle ups 4th Minute: 100 Meter Run w/ Med Ball

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Cleans, and Front Squats 1. Every minute for 5 sets (5 minutes): 1 Clean + 1 Hang Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every 1:30 for 8 sets (12 minutes): 1 CleanContinue reading “WOD Tuesday May 22nd”

Warm up: 500 Meter Row, 2 Rounds: 45 sec Bottom of a Squat, 10 Good mornings 1. Every 3 minutes for 5 Sets: (15 minutes) 10, 8, 6, 4, 2 Back Squat *Start around 60-70% of your max and increase weight each set* 2. “Cindy”  As many rounds and reps as possible in 20 minutes of:Continue reading “WOD Monday May 21st”

Warm up: Get ready for the three bars of Death! “Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for time of: Deadlift @ 1.5 x Body weight Bench Press @ Body weight / 3/4 Body weight Squat clean @ 3/4 Body weight (Last Programmed January 14th, 2015)

Warm up: 2 Rounds: 10 Sit ups, 8 Push ups 1. Every minute on the minute for 14 minutes (7 sets of each): 1st minute: 15 Sec Handstand Hold + Right number of Kipping Handstand Push ups *OR if you do not have HSPU yet you will do 15 Sec Handstand Hold + Right Number of WallContinue reading “WOD Thursday May 17th”

Warm up: Warm up all the things 5 Power Cleans @ Moderately Heavy, Should be Single Reps all workout 5 Muscle ups 5 Power Cleans 10 Double Kettlebell Overhead Lunges (5 per leg) 5 Power Cleans 20 Double Kettlebell Push Press 5 Power Cleans 30 Ring Push ups 5 Power Cleans 20 Double Kettlebell Push PressContinue reading “WOD Wednesday May 16th”

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Snatches, Do some behind the neck push jerks 1. Every minute for 5 sets (5 minutes): 1 Snatch + 1 Hang Snatch (a weight you can hit every time and focus on speed) *Rest 1 minute* Every 1:30 for 8 setsContinue reading “WOD Tuesday May 15th”

Warm up: 2 Rounds: 50 Ft Bear Crawl or Handstand Walk, 45 sec Bottom of a Squat 1. Every 2 minutes for 7 Sets: 1 Overhead Squat *Start around 70%-75% of your max and increase weight each set* 2. “Kelly” 5 Rounds for time of: 400 Meter run 30 Box jumps @ 24″/ 20″ 30 Wallballs @ 20lbsContinue reading “WOD Monday May 14th”

Warm up: yup. For Time: 2000 Meter Row @ the 10 Minute Mark: 10 Strict Handstand Push ups 10 Air Squats 10 Double Unders 20 Seated Strict Press 20 Air Squats 20 Double Unders 30 Kipping Handstand Push up 30 Air Squats 30 Double Unders 40 Bench Press 40 Air Squats 40 Double Unders 50 PushContinue reading “WOD Friday May 11th”