Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups 1 . For 6 Sets: Back Squat 5, 5, 5, 10, 10, 10 2 . For Time: 2, 4, 6, 8, 10, 8, 6, 4, 2 Hang Power Snatch Burpee Pull upContinue reading “WOD Monday October 27th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups 1 . For 4 Sets: 4 Back Rack Lunges Right # of Ring Muscle ups or Pull up/dips/jumping ring muscle ups 2 . For 4 Sets: 2 Anderson Squats Right # of Bar Muscle ups or Pull ups/dips/jumping barContinue reading “WOD Friday October 24th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Clean and Jerk Work 1 . Every 45 Seconds for 8 Sets: 1 Hang Full Clean + Jerk (Stay at the same weight, Warm up weight) 2 . Every Minute for 15 Minutes: 1 Full Clean + JerkContinue reading “WOD Thursday October 23rd”

Warm up: 200 Meter Jog / 10 Burpees / 10 Ring Rows / 10 Air Squats / 1 Minute of Jump Rope Practice Every Minute on the Minute for 40 Minutes: 1st Minute: Calorie Bike 2nd Minute: Pull ups 3rd Minute: Wall balls 4th Minute: Double Unders

Warm up: 20 Jumping Jacks / 10 Push ups / 20 Mountain Climbers / 10 Ring Rows 1 . For 8 Sets: 2 Bench Press (Same Weight all Sets) 8 Single-arm Dumbbell Bent over Row (per arm-keep it light) 2 . 6 Rounds for Time: 300 Meter Run 2 Rope Climbs 10 Deadlifts

Warm up: 1 Minute on Bike / PVC Pull Throughs / 10 Kang Squat / 10 Sit ups / 10 Empty Bar Overhead Squats 1 . For 8 Sets: Overhead Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go, end heavier then last week) 6-12 Glute Ham Sit ups 2Continue reading “WOD Monday October 20th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups 1 . For 4 Sets: 6 Back Rack Lunges Right # of Ring Muscle ups or Pull up/dips/jumping ring muscle ups 2 . For 4 Sets: 3 Anderson Squats Right # of Bar Muscle ups or Pull ups/dips/jumping barContinue reading “WOD Friday October 17th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Clean and Jerk Work 1 . Every 45 Seconds for 8 Sets: 1 Hang Full Clean + Jerk (Stay at the same weight, Warm up weight) 2 . Every Minute for 15 Minutes: 1 Full Clean + JerkContinue reading “WOD Thursday October 16th”

Warm up: 200 Meter Jog / 10 Banded Good Mornings / 10 Air Squats / 10 Ring Rows / 10 Plank Up downs 20 Rounds For Time: 2 Back Squats(Can take from rack) 2 Burpee Bangers 2 Dumbbell Snatch Per Arm 2 Wall Walks

Warm up: 20 Jumping Jacks / 10 Push ups / 20 Mountain Climbers / 10 Empty Bar Strict Press 1 . For 8 Sets: 2 Strict Press (Same Weight all Sets)(Last Week) Right # of Toes to Bar or Toes to Rings 2 . For Time: 22, 18, 14, 10 Box Jump Over 11, 9,Continue reading “WOD Tuesday October 14th”