Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 500 Meter Row, 2 Rounds: 10 air squats, 10 Ring Rows 1. Every minute on the minute for 12 minutes: 1 Thruster or Overhead Squat *Increase weight as you go up to a heavy single* *If you plan on doing Fran, do thrusters. If you plan on doing Nancy, do OHS* 2. “Fran”  For time:Continue reading “WOD Friday May 25th”

Warm up: Get your Clean and Jerks Ready 10 Rounds for Time: 1 Clean and Jerk 2 Wall Climbs 4 Box Jumps 8 Burpees 16 Sit Ups

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”