Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 1 . Every 45 Seconds for 10 Sets: 1 Full Snatch (Use Same Weight the whole time/not heavy. Stand up with bar then touch and go off theContinue reading “WOD Thursday January 5th”

Warm up: 40 Jumping jacks / 8 inch worms / 20 jumping jacks / 4 inch worms 15 Rounds for Time: 1 Power Clean @ Heavy Single 2 Wollymokers 1 Power Clean 3 Burpees over Bar 1 Power Clean 4 Pistols

Warm up: 2 Rounds: 50 ft Bear Brawl, 10 Jumping Lunges 1 . PVC and Empty Bar Split Jerk Drills 2 . For 5 Sets: 5 Split Jerks from Rack *increase weight each set 3 . 2 Rounds for Time: 40 Glute ham Sit ups 20 Calorie Bike 10 Muscle ups

Warm up: 2 Minutes of jump rope / 2 rounds of 8 Wall balls + 12 ball slams 1 . Every 90 Seconds for 6 Sets Each: (18 total minutes) 1st Set of 90 Seconds: 3 Back Squats *Increase Weight Each Set 2nd Set of 90 Seconds: Right number of chest to bar pullups 2Continue reading “WOD Monday January 2nd”

Warm up: 2 Minutes of jump rope / 2 rounds of 8 Wall balls + 12 ball slams 1 . For 10 Minutes: 30 Seconds of work 30 Seconds of rest 1st Minute: Weighted Lunges Holding 1 Kettlebell 2nd Minute: Toes to bar 2 . For Time: 10, 20, 30, 40 Calorie Row 5, 10,Continue reading “WOD Friday December 30th”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 1 . Every 30 Seconds for 10 Sets: 1 Hang Snatch (full squat and stay at same weight for each rep) 2 . Every Minute on the MinuteContinue reading “WOD Thursday December 29th”

Warm up: 400 Meter run / 15 Burpees / 10 sit ups Every 3 Minutes for 10 Sets: 1 Rope Climb 1 Clean + 2 Jerks 4 Burpee box jump overs

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Find a max: Strict Press 2 . As Many Rounds As Possible in 16 Minutes: 2 Hang Power Cleans 10 Reverse Burpees 4 Chest to bar pull ups 20 Double Unders

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats 1 . Overhead Squat: 2 Sets of 10 Reps *Increase Weight Each Set 2 . 3 Rounds for Time: 10 Deadlifts 20 push ups on barbell 30 Sit ups