Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 20 Mountain Climbers / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Clean and Jerks For Time: 20 Deadlifts 40 Handstand Push ups 800 Meter Run 40 Glute Ham Sit ups 20 Deadlifts 40 Toes to Bar 800 Meter Run 40 Push ups 20Continue reading “WOD Wednesday January 29th”

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: 2 Rope Climbs 20 Hang Power Cleans 4 Rope Climbs 40 Box Step Overs 6Continue reading “WOD Tuesday January 28th”

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 . 3 Rounds for Time: 30 Calorie Row 20 Dumbbell Shoulder to Overhead 10 Reverse Burpees

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 . For Time: 30, 20, 10 Calorie Row 5+4+3, 4+3+2, 3+2+1 Deadlift + Clean + Front Squat (Round 1: 30 Calorie Row,Continue reading “WOD Friday January 24th”

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 . 4 Rounds For Time: 30 Kettlebell Swings 200 Meter Run 15Continue reading “WOD Thursday January 23rd”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Clean and Jerks As Many Rounds as Possible in 30 Minutes: 1 Clean and Jerk 10 Calorie Bike 2 Muscle ups 20 Double Unders

Warm up: 200 Meter Run / 10 Good Mornings / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squats / 5 Empty Bar Hang Power Snatch / 5 Empty Bar Hang Full Snatch 1 . Every 2:00 for 6 Sets: 1 Snatch + 1 Hang Snatch (Increase weight as you go)Continue reading “WOD Tuesday January 21st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . Every 4 Minutes for 4 Sets: 10 Front Squats *increase weight each set 2 . As Many Rounds as Possible in 15 Minutes: (Start at 3 Reps and add 3 EachContinue reading “WOD Monday January 20th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Good Mornings / 10 Push ups / 10 Bench Sit ups 1 . Every 3 Minutes for 6 Sets: (Increase weight as you go) 3 Deadlifts 1 Bench Press 2 . 2 Rounds for Time: 50 Wallballs 25 Pull ups

Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers 1 . Superset: (Increase weight or decrease bands as you go) 5, 5, 3, 3, 2 Weighted or Strict Pull ups 5, 5, 3, 3, 2 Weighted or Strict Dips 2 . For Time: 5 Rope Climbs 10 Handstand Push ups 15 OverheadContinue reading “WOD Thursday January 16th”