Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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”

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”