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 (3 heavy sets of 5, 3 challenging sets of 10, you can do sets across or increasing weight, heavierContinue reading “WOD Monday November 3rd”

HAPPY HALLOWEEN! TIME TO DRESS UP! BEST COSTUME GETS 5 FREE DRINKS! GYM CLOSES AT 5:30 PM Warm up: 200 Meter Jog / 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Good Mornings For Time: 31 Burpees 31 Pull ups 31 Box Jump Overs 31 Handstand Push ups 31 Deadlifts 31Continue reading “WOD Friday October 31st”

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 30th”

Warm up: 200 Meter Jog / PVC Pull Throughs / 10 Empty Bar Hang Snatch / 10 Empty Bar Overhead Squats / 10 Sit ups As Many Rounds as Possible in 24 Minutes: 1 Snatch + 2 Overhead Squats 10 Double Unders 2 Wall Walks 4 Toes to Bar

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, a little heavier than last week) 8 Single-arm Dumbbell Bent over Row (per arm-keep it light) 2 . For Time: 40/32 Calorie Bike 80 Kettlebell SwingsContinue reading “WOD Tuesday October 28th”

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