Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday November 21st

Warm up: 500 meter row / Handstand hold x 30 sec / Bar hang x max time in 1 minute Every 2 minutes for 16 minutes: 2 Strict presses + 3 push presses + 3 jerks 2. Max reps in 1 minute of these movements, rest 1 minute between efforts: Hang power clean @ 135Continue reading “WOD Tuesday November 21st”

WOD Monday November 20th

Warm up:  100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Overhead squat x 2 reps (start with 75% and build) 2. For time: 100 Double unders 80 Kettlebell swings 40 Wallballs 20 Pullups *Unbroken anyone?    Continue reading “WOD Monday November 20th”

WOD Friday November 17th

Warm up: Banded X walk x 10 steps in each direction / Back extension x 12 / Swimming frog x 12 Every 3 minutes for 15 minutes: Banded Deadlift x 3 2. 15 Rounds for time: 3 Deadlifts @ 275 / 183 (unbroken sets every time or use less weight) 2 Muscle ups 100 meterContinue reading “WOD Friday November 17th”

WOD Thursday November 16th

Warm up: Hang Muscle Clean / Push press / Hang Power Clean / Split Jerk x 8, 6, 4, 2 15 minutes to work up to a max power clean and jerk 2. 3 Rounds for time of: 15 Bar facing burpees 15 Power cleans @ 50% – 60% of your max weight from partContinue reading “WOD Thursday November 16th”

WOD Wednesday November 15th

Warm up: 2 minutes of jump rope / 3 minutes of empty bar work Every minute on the minute for 36 minutes: 1st min: Snatch x 1  @ the :00 and the :30 second mark (that means 2 snatches within the minute) 2nd min: Glute ham sit ups x 4 + glute ham raise xContinue reading “WOD Wednesday November 15th”

Gymnastics Class 11/14 and 11/16

Tuesday 11-14-17 Warm Up: 10 GHD Sit Ups 10 Back Extensions 50 ft squat, lunge, lunge Skill: HSPU’s EMOM 10 min perform this many reps: (goal * 2)/ 10 If this is a fractional number (eg 2.4) then do different numbers of reps each minute. Total reps for the workout should always be your goal xContinue reading “Gymnastics Class 11/14 and 11/16”

WOD Tuesday November 14th

Warm up: 400 meter run / 15 Burpees Every 2 minutes for 16 minutes: 2 Strict presses + 2 push presses + 2 jerks 2. 25, 20, 15, 10, 5 reps for time of: Row or bike for calories Hand release clapping pushups      

WOD Monday November 13th

Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Front Squat x 2 reps (start with 75% and build) 2. For time: 3 Rounds of 12 Thrusters @ 75 lbs 12 Pullups then 3 RoundsContinue reading “WOD Monday November 13th”