Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 200 Meter Run / 10 Jumping Air Squats / 10 Sit ups / 10 Empty Bar Cleans 1 . Every 1:30 for 8 Sets: 2 Cleans 2 . 4 Rounds for Time: 400 Meter Run 20 Burpee Pull ups

Warm up: 1 Minute on Bike / 5 Kang Squats / 5 Behind the Neck Press/ 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats / 5 Empty Bar Back Squats 1 . 3 Sets of 5: Overhead Squat 3 Sets of 5: Front Squat 3 Sets of 5: Back Squat *Increase weightContinue reading “WOD Monday February 10th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Bar 1 . Deadlifts: (Increase weight as you go) 7, 7, 5, 5, 3, 3 2 . Every 3 Minutes for 5 Rounds: 20 Wallballs 40 Mountain Climbers

Warm up: 10 Inch Worms / 10 Bench Push ups / 10 Bench Sit ups 1 . 5 Sets of 5 Reps: (Increase weight as you go) Seated Dumbbell Press Bench Press 2 . 3 Rounds for Time: 15 Back Squats 30 Pull ups

Warm up: 1 Minute on Bike / 10 PVC Pull Throughs / 10 Good Mornings / 10 Sit ups / 5 Empty Bar Behind the Neck Press / 10 Empty Bar Power Snatches 15 Rounds For Time: 2 Power Snatches 4 Reverse Burpees 4 Handstand Push ups 8 Calories on Bike

Warm up: 200 Meter Run / 10 Walking Lunges / 10 Sit ups / 10 Empty Bar Cleans / 10 Empty Bar jerks 1 . Every 2 Minutes for 8 Sets: 2 Cleans + 1 Jerk 2 . For Time: 1000 Meter Row, Then: (Break up however you like) 50 Strict Pull ups 50 BurpeesContinue reading “WOD Tuesday February 4th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . Every 3 Minutes for 4 Sets: 8 Front Squats *increase weight each set 2 . As Many Rounds as Possible in 12 Minutes: 100 Meter Run 20 Air Squats 30 DoubleContinue reading “WOD Monday February 3rd”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Sit ups 1 . For 4 Sets: 50 Ft Walking Lunges holding dumbbells Right # of Toes to Bar 2 . Every 2 Minutes for 12 Rounds: *1 Minute of Work, 1 Minute of Rest* Rounds 1, 3, 5: Max Reps PowerContinue reading “WOD Friday January 31st”

Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers 1 . Superset: (Increase weight or decrease bands as you go) 3, 3, 2, 2, 1 Weighted or Strict Pull ups 3, 3, 2, 2, 1 Weighted or Strict Dips 2 . As Many Rounds as Possible in 16 Minutes: 3 Mile Bike,Continue reading “WOD Thursday January 30th”

Warm up: 1 Minute on Bike / 20 Mountain Climbers / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Clean and Jerks For Time: 20 Deadlifts 40 Handstand Push ups 800 Meter Run 40 Glute Ham Sit ups 20 Deadlifts 40 Toes to Bar 800 Meter Run 40 Push ups 20Continue reading “WOD Wednesday January 29th”