Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 2 Rounds: 10 Sit ups, 8 Push ups 1. 10 minutes to work on Kipping Handstand Push up and Kipping Toes to Bar Technique 2. Every minute on the minute for 12 minutes (6 sets of each): 1st minute: 15 Sec Handstand Hold + Right number of Kipping Handstand Push ups *OR if you doContinue reading “WOD Thursday May 10th”

Warm up: 500 Meter Row, Warm up your Snatches! 10 Rounds for Time: 2 Snatch (Full Snatch) 4 Wallballs 8 Push ups 10 Rounds for Time: 1 Snatch (Full Snatch) 2 Wallball 2-For-1’s 4 Clapping Push ups

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

Warm up: 2 Rounds: 50 Ft Bear Crawl or Handstand Walk, 45 sec Bottom of a Squat 1. Every 2 minutes for 6 Sets: 2 Overhead Squats *Start around 70% of your max and increase weight each set* 2. “Helen”  3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) 53 / 35 12 PullupsContinue reading “WOD Monday May 7th”

Warm up: 5 Strict toes to bar, 10 Single Legged Hip Bridges, 15 Sit ups 1. Every 1:30 for 10 sets (15 minutes): 1 Clean Grip Deadlift + Right number of Ring Dips 2. 10 Rounds For Time: 1 Front Squat + 1 Back Squat + 1 Overhead Squat 1 Strict Pull up + 1 Kipping PullContinue reading “WOD Friday May 4th”

Warm up: 2 Rounds: 10 Sit ups, 8 Push ups 1. 10 minutes to work on Kipping Handstand Push up and Kipping Toes to Bar Technique 2. Every minute on the minute for 10 minutes (5 sets of each): 1st minute: 15 Sec Handstand Hold + Right number of Kipping Handstand Push ups *OR if you doContinue reading “WOD Thursday May 3rd”

Warm up: 1000 Meter Row For Time:  30 Box Jumps 30 Pull ups 20 Pistols 20 Power Cleans 10 Split Jerks 100 Double Unders 10 Split Jerks 20 Power Cleans 20 Pistols 30 Pull ups 30 Box Jumps

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