Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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 13th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups 1 . For 4 Sets: 8 Back Rack Lunges Right # of Ring Muscle ups or Pull up/dips/jumping ring muscle ups 2 . For 4 Sets: 4 Anderson Squats Right # of Bar Muscle ups or Pull ups/dips/jumping barContinue reading “WOD Friday October 10th”

Warm up: 1 Minute on Bike / 10 Air Squats / Empty Bar Clean Work 1 . Every 30 Seconds for 5 Minutes: 1 Hang Full Clean (Stay at the same weight, Warm up weight) 2 . Every Minute for 15 Minutes: 1 Full Clean (Increase weight as you go) (Last Week!) 3 . ForContinue reading “WOD Thursday October 9th”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Sit ups / 10 Good Mornings / Empty Bar Snatch Complex For Time: 3 Rope Climbs 3 – 1 Power Snatch + 1 Hang Power Snatch + 1 Full Snatch + 1 Hang Full Snatch (Each Complex is 1 Rep) 30/24 Calorie Bike 3Continue reading “WOD Wednesday October 8th”

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) Right # of Toes to Bar or Toes to Rings 2 . Every Minute on the Minute for 18 Minutes: 1st Minute: 10 SumoContinue reading “WOD Tuesday October 7th”

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) 6-12 Glute Ham Sit ups 2 . As Many Rounds asContinue reading “WOD Monday October 6th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups 1 . For 4 Sets: 10 Back Rack Lunges Right # of Ring Muscle ups or Pull up/dips/jumping ring muscle ups 2 . For 4 Sets: 5 Anderson Squats Right # of Bar Muscle ups or Pull ups/dips/jumping barContinue reading “WOD Friday October 3rd”

Warm up: 1 Minute on Bike / 10 Air Squats / Empty Bar Clean Work 1 . Every 30 Seconds for 5 Minutes: 1 Hang Full Clean (Stay at the same weight, Warm up weight) 2 . Every Minute for 15 Minutes: 1 Full Clean (Increase weight as you go) 3 . For Time: 10Continue reading “WOD Thursday October 2nd”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Sit ups / 10 Good Mornings As Many Rounds as Possible in 25 Minutes: 20 Pull ups 20 Box Jump Overs 20 Calorie Bike 20 Burpees over bar 20 Deadlifts

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) Right # of Toes to Bar or Toes to Rings 2 . For Time: 20 Calorie Row 30 Wallballs 20 Calorie Row 30 DumbbellContinue reading “WOD Tuesday September 30th”