Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Good Mornings 1 . Deadlift for the following sets: *Increase weight as you go 2, 2, 2, 1, 1, 1, 1, 1, 1 2 . For Time: 50 Kettlebell Swings 25 Reverse Burpees 50 Kettlebell Sumo High Pulls 25Continue reading “WOD Friday February 16th”

Warm up: 1 Minute on Bike / 5 Muscle Cleans / 5 Hang Cleans / 5 Front Squats / 5 Strict Press / 5 Push Press / 5 Jerks 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Clean and Jerk *Hold on to bar and increase weight each set 2 . 5Continue reading “WOD Thursday February 15th”

Warm up: 100 Meter Jog / 10 Inch Worms / 10 Leg Swings / 10 Mountain Climbers Every Minute on the Minute for 14 Minutes: 1st Minute: 100 Meter Run 2nd Minute: Right # of Wallballs Every Minute on the Minute for 14 Minutes: 1st Minute: 10 Calorie Row 2nd Minute: Right # of BurpeeContinue reading “WOD Wednesday February 14th”

Warm up: 10 Inch Worms / 10 Sit ups / 20 Mountain Climbers / 10 Push ups 1 . Push Press for the following sets: *Increase weight as you go 2, 2, 2, 1, 1, 1, 1, 1, 1 2 . As Many Rounds as Possible in 18 Minutes: 3 Deadlifts + 2 Front SquatsContinue reading “WOD Tuesday February 13th”

Warm up: 1 Minute on Bike / 30 Seconds in Bottom of a Squat / 10 Sit ups / 10 Kang Squats / 10 Sit ups 1 . 5 Sets of 1 Reps: Back Squat 2 .  For Time: 1 Mile Bike Then: 10, 8, 6, 4, 2 Snatch Toes to Bar Then: 1 MileContinue reading “WOD Monday February 12th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Good Mornings 1 . Deadlift for the following sets: *Increase weight as you go 2, 2, 2, 2, 1, 1, 1, 1, 1 2 . For Time: 15 Snatches 30 Box Jumps 15 Snatches 30 Box Jumps 15 Snatches

Warm up: 1 Minute on Bike / 10 Front Squats / 10 Sit ups / 10 Empty Bar Cleans 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Clean *Hold on to bar and increase weight each set 2 . As many Rounds as possible in 12 minutes: *Start at 3 andContinue reading “WOD Thursday February 8th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Sit ups / 10 Lunges 20 Rounds for Time: 1 Deadlift 2 Muscle ups 3 Handstand Push ups 4 Pistols

Warm up: 10 Inch Worms / 10 Sit ups / 20 Mountain Climbers / 10 Push ups 1 . Push Press for the following sets: *Increase weight as you go 2, 2, 2, 2, 1, 1, 1, 1, 1 2 . For Time: 20 Clean and Jerks 40 Burpees over the bar 20 Power Cleans

Warm up: 1 Minute on Bike / 30 Seconds in Bottom of a Squat / 10 Sit ups / 10 Kang Squats / 10 Sit ups 1 . 5 Sets of 1 Reps: Back Squat 2 .  2 Rounds for Time: 600 Meter Run 40 Double Unders 20 Thruster