Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 10 Lunges / 10 Knees to Elbows 1 . For 10 Sets: Right # of Toes to Bar 4 Weighted Step Ups Per Leg (Holding Dumbbells or Kettlebells) 4 Pistols Per Leg 3 . For Time: 50/40 Calorie Bike 25 Power CleansContinue reading “WOD Friday December 12th”

Warm up: 1 Minute on Bike / 10 Kang Squats / Empty Bar Complex Work 1 . Find a Max in 15 Minutes: 1 Power Snatch + 1 Snatch + 1 Overhead Squat 2 . As Many Rounds as Possible in 12 Minutes: *Increase by one rep each round Single Arm Dumbbell Hang Clean +Continue reading “WOD Thursday December 11th”

Warm up: 20 Jumping Jacks / 50 Ft High Skips / 50 Ft Inch Worm 16 Rounds For Time: 200 Meter Run 2 Wollymockers

Warm up: 200 Meter Jog / 10 Burpees / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . For 4 Sets: 2 Push Press + 3 Jerks 400 Meter Row 2 . For Time: 40 Pull ups 20 Deadlifts 30 Box Jump Overs 15 Deadlifts 20 Handstand Push ups 10 Deadlifts

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Sit up / 10 Back Extensions 1 . For 7 Sets: 2 Front Squats (Increase Weight as you go) 2 . 2 Rounds for Time: 20 Burpees 40 Sit ups 60 Double Unders

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 10 Lunges / 10 Knees to Elbows 1 . For 10 Sets: Right # of Toes to Bar 4 Weighted Step Ups Per Leg (Holding Dumbbells or Kettlebells) 4 Pistols Per Leg 3 . 3 Rounds for Time: 200 Meter Row 10Continue reading “WOD Friday December 5th”

Warm up: 1 Minute on Bike / 10 Kang Squats / Empty Bar Complex Work 1 . Find a Max in 15 Minutes: 1 Power Clean + 1 Clean + 2 Jerks 2 . Every 2 Minutes for 8 Rounds: 100 Meter Run 2 Wall Walks 4 Burpees

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Sit ups / 10 Back Extensions / 10 Ball Slams For Time: 50 Air Squats 5 Rope Climbs 50 Glute Ham Sit ups or Regular Sit ups 5 Rope Climbs 50/40 Calorie Bike 5 Rope Climbs 50 Wallballs 5 Rope Climbs 50 Alternating DumbbellContinue reading “WOD Wednesday December 3rd”

Warm up: 10 Burpees / 10 Empty Bar Strict Press / 10 Ring Rows / 10 Sit ups 1 . For 10 Sets: 2 Strict Press Right # of Strict Pull ups Right # of Dips (Ring or Regular) 2 . As Many Rounds as Possible in 8 Minutes: 4 Burpee Box Jump Overs 4Continue reading “WOD Tuesday December 2nd”

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Sit up / 10 Back Extensions 1 . For 6 Sets: 3 Front Squats (Increase Weight as you go) 2 . For Time: 30 Double Unders 30 Overhead Squats 30 Double Unders 30 Pull ups 30 Double Unders