Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 2 Rounds: 50 Ft Bear Crawl or Handstand Walk, 45 sec Bottom of a Squat 1. Every 2 Minutes for 5 Sets: 3 Overhead Squats *Start around 70% of your max and increase weight each set* 2. “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats (Last Programmed September 25th, 2015)

Warm up: 5 Strict toes to bar, 10 Single Legged Hip Bridges, 15 Sit ups 1. Every 1:30 for 8 sets (12 minutes): 2 Clean Grip Deadlifts + Right number of Ring Dips 2. As many Rounds as possible in 16 minutes: 2 Muscle Ups 4 Back Squats (you will take this from the floor) 8 Toes toContinue reading “WOD Friday April 27th”

Warm up: 2 Rounds: 30 sec Plank Hold, 8 Air Squats 1. Every minute on the minute for 16 minutes (8 sets of each): 1st minute: 10 Sec Handstand Hold + Right number of Strict Handstand Push ups *No Kipping today, use ab mats to raise the floor if needed OR if you do not haveContinue reading “WOD Thursday April 26th”

Warm Up: Warm up all the things 8 Rounds For Time:  1 Clean(Full Clean) + 1 Front Squat + 2 Jerks @ Heavy 2 Rope Climbs 3 Wall Climbs 4 Kettlebell Swings @ Heavy 5 Burpee Broad Jumps

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Clean, 3 Front Squats 1. Every 30 seconds for 5 minutes: 1 Hang Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on the minute for 10 minutes: 1 Clean (time toContinue reading “WOD Tuesday April 24th”

Warm up: 50 Ft Bear Crawl, 5 Air Squat Tuck Jump, 50 Ft Inch Worm, 30 Sec Bottom of a Squat 1. Every 2 Minutes for 4 Sets: 4 Overhead Squats *Start around 70% of your max and increase weight each set* 2. For Time: Buy in: 600 Meter Run Then: 5 Rounds of: 10 Pull upsContinue reading “WOD Monday April 23rd”

Warm up: 5 Strict toes to bar, 10 Single Legged Hip Bridges, 15 Sit ups 1. Every 2 minutes for 7 sets (14 minutes): 3 Clean Grip Deadlifts + Right number of Ring Dips 2. For Time: 18, 16, 14, 12, 10 Overhead Lunge w/ Plate Overhead 45lb/ 25lb (per leg) Burpee with hop to plate

Warm up: 2 Rounds: 30 sec Plank Hold, 8 Air Squats 1. Every minute on the minute for 14 minutes(7 sets of each): 1st minute: 10 Sec Handstand Hold + Right number of Strict Handstand Push ups *No Kipping today, use ab mats to raise the floor if needed OR if you do not have HSPUContinue reading “WOD Thursday April 19th”

Warm up: 2 Rounds: 10 Ring Rows, 10 Lunges For Time: 3 Rounds of: 12 Strict Press @ 75lb / 53lb 12 Front Squat @ 75lb / 53lb 12 Strict Pull up 6 Rounds of: 6 Thruster @ 95lb / 63lb 6 Pull up 12 Rounds of: 3 Clusters @ 115lbs / 83lbs 3 BarContinue reading “WOD Wednesday April 18th”