Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 20 1. Every minute on the minute for 20 minutes: 1 power clean, 1 hang squat clean, 1 jerk. 2. Complete the following for max reps : 1 minute of burpees 1 minute of mountain climbers (double count) 1 minute of one legged burpees 1 minute of double leg mountain climbers Do eachContinue reading “WOD Tuesday April 3rd”

Rent is Due. Thanks! Warm up # 10 1. Front Squat: 5,5,5,5,5 2. As many rounds as possible in 12 minutes of: 3 Wall climbs 30 Double unders  

Warm up of your choice Tabata intervals for these 4 movements: Burpees Deadlifts @ 185 lbs Double unders 1 pood goblet squats

Warm up # 7 “Billy” For time: 100 reps ground to overhead 95lbs – any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methods of getting the bar overhead within the workout: example-25Continue reading “WOD Thursday March 29th”

Warm up # 11 1. Weighted dips: 3,3,3,3,3 2. For time: 400 meter run 40 pushups 300 meter run 30 pushups 200 meter run 20 pushups 100 meter run 10 pushups

Warm up: Ab wheel x 20 pushups x 20 1. Push press: 5,5,5,5,5 2. For time: 40 Calories on rower 30 Handstand pushups 20 kettlebell snatches @ 1.5 pood 10 Push presses @ 3 /4 bodyweight

Warm up : 3 rounds: Sotts press x 10 Air squats x 10  1. Overhead squat: 3,3,3,3,3 2. For time: 40 Glute ham sit ups 30 Pullups 20 2 pood kettlebell swings 10 Overhead squats @ 3/4 bodyweight  

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. 6 rounds each for time of: 6 Deadlifts @ 65% of 1 rep max 6 Burpees 3 Deadlifts @ 65% of 1 rep max 3 Burpees Rest 2 minutes between rounds  

Warm up # 13 1. One arm barbell snatch : find 1 rep max 2. Complete 5 rounds of: Dumbell farmers walk x 50 meters Dumbell hang clean x 5 reps Shoulder to overhead x 5 reps Try and increase the weight on each set. Each set is done straight through without putting down theContinue reading “WOD Thursday March 22nd”

Warm up # 25 “Fight gone bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) SumoContinue reading “WOD Wednesday March 21st”