Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Back Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 2 Back Squats 2nd Minute: 100 Meter Run 2 . As Many Rounds as Possible in 12 Minutes: 6Continue reading “WOD Monday July 20th”

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Banded Good Mornings 1 . For 6 Sets: 10 Russian Kettlebell Swings (challenging weight) 10 Kettlebell Figure 8’s 30 Seconds of Ski Erg 2 . For Time: 100 Empty Bar Strict Press *Put the bar down do 50 Double Unders

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Power Cleans / Practice Tough-n-go with light weight 1 . For 5 Sets: 10, 8, 6, 4, 2 Touch-n-Go Power Snatch Right # of Pistols *Increase weight each set, Make sure you take enough rest between your setsContinue reading “WOD Thursday July 16th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 5 Tuck Jumps / Empty Bar Power Cleans and Deadlifts As Many Reps as Possible in 36 Minutes: Burpee Pull up Power Clean Burpee Box Jump Over Deadlift (Same weight as your Power Clean) *Increase by 1 Rep every Round*

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . Every 1:45 for 6 rounds: 150 / 100 Meter Row 20, 16, 12, 8, 4, 0 Dumbbell Thrusters

Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Back Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Back Squats 2nd Minute: 100 Meter Run 2 . For Time: 2, 4, 6, 8, 10, 8, 6,Continue reading “WOD Monday July 13th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rings 2 . For Time: 600 Meter Run 6 MinutesContinue reading “WOD Friday July 10th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Power Cleans / Practice Tough-n-go with light weight 1 . For 5 Sets: 10, 8, 6, 4, 2 Touch-n-Go Power Cleans Right # of Wall Walks *Increase weight each set, Make sure you take enough rest between yourContinue reading “WOD Thursday July 9th”

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 20 Mountain Climbers / 10 Empty Bar Back Squats Every Minute on the Minute for 30 Minutes: Minutes 1-10: 1st Minute: 3 Back Squats (Same weight for all sets) 2nd Minute: Right # of Burpees Minutes 11-20: 1st Minute: 2 BackContinue reading “WOD Wednesday July 8th”

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . As Many Rounds as Possible in 8 Minutes: 8 Alternating Dumbbell Snatches 16 Double Unders