Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 2 Back Squats 1 Front Squat 3 Minutes on Bike Between Sets *Increase weight as you go, Use Same weight for both BackContinue reading “WOD Monday August 24th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 20 Mountain Climbers / 10 Sit ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Deadlift (Increase weight as you go) Right # of Toes to Bar 2 . 5 Rounds for Time: 200 Meter Row 5 Wall Walks

Warm up: 200 Meter Jog / PVC Pull Throughs / 10 Back Extensions / 10 Sit ups / Empty Bar Snatch Work 1 . For 5 Sets: 10, 8, 6, 4, 2 Hang Power Snatch (increase weight as you go, try to do touch and go) 1 Minute Ski Between Sets 2 . Every 3Continue reading “WOD Thursday August 20th”

Warm up: 1 Minute on Bike / 10 Sit ups / 10 Air Squats / 10 Ring Rows / Empty Bar Clean and Jerk Work For Time: 8 Clean and Jerks (Heavy Singles all workout) 80 Air Squats 200 Meter Run 6 Clean and Jerks 60 Sit ups 400 Meter Run 4 Clean and JerksContinue reading “WOD Wednesday August 19th”

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . For Time: 30 / 24 Calorie Bike 30Continue reading “WOD Tuesday August 18th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 4 Back Squats 2 Front Squats 3 Minutes on Bike Between Sets *Increase weight as you go, Use Same weight for both BackContinue reading “WOD Monday August 17th”

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Lunges 1 . For 4 Sets: 50 Ft Double Dumbbell Overhead Walking Lunge 10-20 GHD Sit ups 100 Meter Farmers Carry w/ Kettlebells 2 . 3 Rounds for Time: 24 Calorie Row 12 Deadlifts @ 275/183 6 Muscle ups

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 30 Second Handstand Hold or Plank 1 . For 4 Sets: Handstand Push ups or Handstand Walk (Working on Skill over reps, can be strict or kipping) 8 Seated Box Jumps 200 Meter Run 2 .Continue reading “WOD Thursday August 13th”

Warm up: 200 Meter Jog / 10 Sit ups / 10 Air Squats / 10 Ring Rows / 1 Minute of Jump Rope Practice As Many Rounds as Possible in 28 Minutes: 2 Clusters (Heavy Single Reps) 2 Rope Climbs 40 Double Unders

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . Every Minute on the Minute for 15 Minutes:Continue reading “WOD Tuesday August 11th”