Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Sit up / 10 Back Extensions 1 . For 5 Sets: 4 Front Squats (Increase Weight as you go) 2 . 4 Rounds for Time: 300 Meter Run 20/16 Calorie Row 10 Devil Press

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Lunges / 10 Plank up downs 1 . 6 Sets of 2 Reps: Deadlift (can be sets across or increasing weight) 2 . For 2 Efforts: (You are suppose to actually RUN!) 300 Meter Run (Rest at least 3 minutes betweenContinue reading “WOD Friday November 21st”

Warm up: 1 Minute on Bike / Empty Bar Snatch Work / Practice Touch-and-Go with light weight 1 . Find a Max in 15 Minutes: 2 Snatches(Touch-and-Go) 2 . As Many Rounds as Possible in 14 Minutes: 6 Pull ups 9 Wallballs 12 / 9 Calorie Bike

Warm up: 200 Meter Jog / 10 Good Mornings / 5 Empty Bar Muscle Cleans / 5 Empty Bar Front Squats / 5 Empty Bar Cleans Every Minute on the Minute for 32 Minutes: 1st Minute: 1 Clean 2nd Minute: GHD Sit ups 3rd Minute: Box Jumps 4th Minute: Calorie Row

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 . For Time: 20 Hang Power Cleans 20 Reverse Burpees 20 Shoulder to Overhead 20Continue reading “WOD Tuesday November 18th”

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Sit up / 10 Back Extensions 1 . For 4 Sets: 5 Front Squats (Increase Weight as you go) 2 . For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpee Pull up 1, 2, 3, 4, 5, 6, 7,Continue reading “WOD Monday November 17th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Lunges / 10 Plank up downs 1 . 6 Sets of 3 Reps: Deadlift (can be sets across or increasing weight) 2 . For 3 Efforts: 200 Meter Run (Rest at least 2 minutes between each effort) 3 . Max RepsContinue reading “WOD Friday November 14th”

Warm up: 1 Minute on Bike / 10 Empty Bar Complex 1 . Find a Max Complex in 15 Minutes: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press 2 . For Time: 20, 15, 10, 5 Pull ups Box Jump Overs Calorie Bike

Warm up: 200 Meter Jog / Empty Bar Snatch Work 20 Rounds for Time: 1 Rope Climb 10 Double Unders 1 Snatch 100 Meter Run

Warm up: 20 Burpees Wade For time: (wearing a 20-lb vest or body armor) 1,200 Meter Run Then: 4 Rounds of: 12 Strict Pull ups 9 Strict Dips 6 Strict Handstand Push ups Then: 1,200 Meter Run U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during OperationContinue reading “WOD Tuesday November 11th”