Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 5 Inch worms / 30 Seconds in bottom of squat / 10 Empty Bar Squats 1 . 5 Sets of: 3 Anderson Squats 6 Pendlay Rows 2 .  3 Rounds For Time: 10 Hang Power Snatch 8 Overhead Squats 200 Meter Run

Warm up: 5 Burpees / 10 Kang Squats / 15 Double Leg Mountain Climbers 1 . 4 Rounds NOT for Time: 10 Calorie Bike 20 Air Squats 4 Back Squats (use same weight for all Rounds, but a little more than last week) 2 . 4 Rounds NOT for Time: 20 Glute Ham Sit upsContinue reading “WOD Friday March 29th”

Warm up: 1 Minute on Bike / 5 Good Mornings / 5 Muscle Cleans / 5 Hang Power Cleans 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Power Clean *Increase weight as you go 2nd Minute: 100 Meter Run 2 . For Time: 1, 2, 3, 4, 5 Wall WalksContinue reading “WOD Thursday March 28th”

Warm up: 1 Minute on Bike / Empty Bar Snatch Work For Time: 10 Snatches 100 Switch Steps 8 Snatches 80 Sit ups 6 Snatches 60 Burpees 4 Snatches 40 Lateral Barbell Jumps 2 Snatches 20 Calorie Row

Warm up: 2 Rounds: 50 ft bear crawl / 10 Push ups 1 . Bench Press: *Increase weight each set 12, 10, 8, 6, 4 2 . 5 Rounds For Time: 20 Kettlebell Swings 200 Meter Run

Warm up: 1 Minute on Bike / 30 Seconds of Front Rack Stretches / 10 Empty Bar Squats 1 . 5 Sets of 1 Reps: Front Squat 2 .  As many Reps as possible in 2 Minutes for 18 Minutes: First 2 Minutes: Med Ball Over Shoulder Second 2 Minutes: Box Jump Overs Third 2Continue reading “WOD Monday March 25th”

Warm up: 5 Burpees / 10 Kang Squats / 15 Double Leg Mountain Climbers 1 . 3 Rounds NOT for Time: 10 Calorie Bike 20 Air Squats 5 Back Squats (use same weight for all Rounds) 2 . 3 Rounds NOT for Time: 20 Glute Ham Sit ups to Straight 4 Back Squat (Increase weightContinue reading “WOD Friday March 22nd”

Warm up: 1 Minute on Bike / 5 Behind the Neck Press / 5 Overhead Squats / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch / 5 Hang Snatch 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Snatch *Hold on to bar and increase weight each set 2 . For Time:Continue reading “WOD Thursday March 21st”

Warm up: 1 Minute on Bike / Empty Bar Clean & Clean and Jerk Work As Many Rounds as Possible in 26 Minutes: 1 Clean and Jerk 10 Handstand Push ups 2 Cleans 20 Double Unders

Warm up: 2 Rounds: 50 ft bear crawl / 10 Push ups 1 . Bench Press: *Increase weight each set 10, 8, 6, 4, 2 2 . For Time: 50 Burpees over Rower 1000 Meter Row