Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Ring Rows / Empty Bar Thrusters For Time: 16 Rounds: 2 Muscle ups 3 Thrusters 8 Rounds: 1 Rope Climb 2 Thrusters

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . For Time: 100 Double Unders 50 Power Cleans 100 Double Unders

Warm up: 1 Minute on Bike / PVC Pull Throughs / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Overhead Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 2 Overhead Squats 2nd Minute: 100 Meter Run 2 . As Many Rounds as PossibleContinue reading “WOD Monday June 29th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rings 2 . For Time: 40 Bar Facing Burpees 400Continue reading “WOD Friday June 26th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Snatches 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat *increase weight as you go 4 . 2 Rounds For Time: 10 Hang Snatch 20 Calorie Bike

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Ring Rows / Empty Bar Clean and Jerks For Time: 10 Full Clean and Jerks 15 Full Cleans 20 Power Clean and Jerks 25 Power Cleans RX: Bodyweight / 75%-85% Bodyweight *Stop every 2 Minutes and do 5-10 Pullups dependingContinue reading “WOD Wednesday June 24th”

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups 1 . For 6 Sets: 3, 3, 2, 2, 1, 1 Bench Press 2 Minutes on Bike 2 . Every 1:30 for 6 Rounds: 30 Seconds of Double Unders 5 Front Squats + 5 Thrusters

Warm up: 1 Minute on Bike / PVC Pull Throughs / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Overhead Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Overhead Squats 2nd Minute: 100 Meter Run 2 . For Time: 10, 8, 6,Continue reading “WOD Monday June 22nd”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Ring Rows 1 . For 4 Sets: Accumulate 2:00 of a Plank (elbows or hands) 5 Single-Leg RDLs per side with Kettlebell 5 Strict or Weighted pull ups 2 . Every 2 Minutes for 6 Rounds: 12, 10, 8, 6,Continue reading “WOD Friday June 19th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Snatches 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Snatch + 1 Hang Snatch + 2 Overhead Squats *increase weight as you go 4 . For Time: 1000 Meter Row 100 Empty Bar Overhead Squats