Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 20 Jumping Jacks/ 10 Burpees/ 100 Meter Run Every Minute on the Minute for 40 Minutes: 1st Minute: Clean and Jerk 2nd Minute: Right # of Muscle ups 3rd Minute: Bike 4th Minute: Rest

Warm up: 10 Burpees / 10 PVC Pull throughs / Empty bar warm up 1 . For 6 Sets: 1 Snatch + 2 Hang Snatch *increase weight as you go 2 . For 6 Sets: 1 Clean + 2 Hang Clean *increase weight as you go 3 . For Time: 20 Glute Ham Sit upsContinue reading “WOD Tuesday August 15th”

Warm up: 2 Minute on bike/ 10 Glute Ham Raise / 10 Sit ups / Wrist and Front Rack Stretches 1 . Front Squat: 15, 3, 3, 3 *Increase Weight Each Set 2 . 3 Rounds for Time: 10 Burpee Pull ups 10 Shoulder to Overhead 300 Meter Run

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Superset 5 Sets of 4 Reps: *Increase weight as you go Bench Press Deadlift 2 . For Time: 10 Muscle ups 15 Reverse Burpees 20 Wallballs 25 Reverse Burpees 30 Pull ups 35 ReverseContinue reading “WOD Friday August 11th”

Warm up: 10 GHD sit ups/ 10 back extensions/ 10 Ring Rows 1 . 1 Set of Max Strict Pull ups 2 . Every 3 Minutes for 5 Sets: 30 Seconds of Max Calorie Row Right # of Strict Handstand Push ups 3 . For Time: 10, 8, 6, 4, 2 Devil Press 20, 16,Continue reading “WOD Thursday August 10th”

Warm up: 1 Minute on bike/ 30 Mountain Climbers As Many Rounds as possible in 26 Minutes: 1 Rope Climb 2 Box Jump Overs 4 Shoulder to Overhead 8 Glute Ham Sit ups

Warm up: 10 Burpees / 10 PVC Pull throughs / Empty bar warm up 1 . For 8 Sets: 1 Snatch + 1 Hang Snatch *increase weight as you go 2 . For 8 Sets: 1 Clean + 1 Hang Clean *increase weight as you go 3 . 6 Rounds for Time: 6 Deadlifts 6Continue reading “WOD Tuesday August 8th”

Warm up: 2 Minute on bike/ 10 Back Extentions / 10 Sit ups / Wrist and Front Rack Stretches 1 . Front Squat: 12, 12, 4, 4, 4 *Increase Weight Each Set 2 . For Time: 800 Meter Run 40 Toes to Bar 20 Power Cleans

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Superset 5 Sets of 5 Reps: *Increase weight as you go Bench Press Deadlift 2 . For Time: 20, 15, 10, 5 Toes to Rings Wallballs

Warm up: 10 GHD sit ups/ 10 back extensions/ 10 Sit ups / 10 Ring Rows / 10 Empty Bar Strict Press 1 . Every 2:30 Minutes for 5 Sets: 2 Strict Press Right # of Strict Pull ups 2 . As Many Rounds as Possible in 12 Minutes: 6 Hang Power Snatch 12 SitContinue reading “WOD Thursday August 3rd”