Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Front Squats 1 . For 8 Sets: Front Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) 5-10 Ab Wheel Roll Outs 2 . 3 Rounds for Time: 5 Wall Walks 10Continue reading “WOD Monday September 29th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups 1 . For 8 Sets: 2 Deadlifts (Same Weight across all sets and a little heavier then last week) Right # of Handstand Push ups or Distance of Handstand Walk 2 . For Time: 100 Double Unders, Then: 2,Continue reading “WOD Friday August 26th”

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: 30Continue reading “WOD Thursday September 25th”

Warm up: 200 Meter Jog / 5 Empty Bar Behind the neck Press / 10 Sit ups / 5 Empty Bar Power Snatch Every 2 Minutes for 15 Rounds : 2 Power Snatches 10 / 8 Calorie Bike

Warm up: 20 Jumping Jacks / 10 Push ups / 10 Jumping Lunges / 10 Empty Bar Push Press 1 . For 5 Sets: Push Press (5, 4, 3, 2, 1) *Increase weight as you go 5 Seated Box Jumps 2 . 4 Rounds for Time: 200 Meter Row 10 Thrusters 5 Muscle ups

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Front Squats 1 . For 8 Sets: Front Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) 5-10 Ab Wheel Roll Outs 2 . As Many Rounds as Possible in 6 Minutes:Continue reading “WOD Monday September 22nd”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups 1 . For 8 Sets: 2 Deadlifts (Same Weight across all sets and a little heavier then last week) Right # of Handstand Push ups or Distance of Handstand Walk 2 . For Time: 40/32, 30/24, 20/16, 10/8 CalorieContinue reading “WOD Friday August 19th”

Warm up: 1 Minute on Bike / PVC Pull Throughs / Empty Bar Snatch Work 1 . Every 30 Seconds for 5 Minutes: 1 Hang Full Snatch (Stay at the same weight, Warm up weight) 2 . Every Minute for 15 Minutes: 1 Full Snatch (Increase weight as you go) 3 . As Many RoundsContinue reading “WOD Thursday September 18th”

Warm up: 200 Meter Jog / 20 Mountain Climbers / 10 Sit ups / 10 Ring Rows 20 Rounds For Time: 2 Devil Press 4 Reverse Burpees 6 Pull ups 8 Burpees

Warm up: 20 Jumping Jacks / 10 Push ups / 10 Jumping Lunges / 10 Empty Bar Push Press 1 . For 5 Sets: Push Press (5, 4, 3, 2, 1) *Increase weight as you go 5 Seated Box Jumps 2 . Every 3 Minutes for 7 Rounds: 2 Deadlifts + 2 Power Cleans +Continue reading “WOD Tuesday September 16th”