Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 PVC Pull Throughs / 10 Good Mornings / 10 Ring Rows / 10 Tuck Jumps / 10 Empty Bar Snatches Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: 100 Meter Row 3rd Minute: Box Jump 4th Minute: Rope Climb

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”