Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on a Machine/ 10 Step ups/ 10 Regular Sit ups Every Minute on the Minute for 36 Minutes: 1st Minute: Rope Climb 2nd Minute: Box Jump Over 3rd Minute: Glute Ham Sit up

Warm up: 10 Burpees / 10 PVC Pull throughs / Empty bar warm up 1 . 6 Sets of 3 Reps Touch and Go: Power Snatches *Increase weight as you go 2 . 6 Sets of 3 Reps Touch and Go: Power Cleans *Increase weight as you go 3 . For Time: 1 Mile BikeContinue reading “WOD Tuesday July 18th”

Warm up: 2 Minute on bike/ 10 Glute ham raise / 10 Sit ups / 10 walking lunges 1 . Every 2:00 for 8 Sets: Sets 1-4 : 3 Back Squats *Keep weight the weight the same for all 4 sets Sets 5-8 : 6 Back Rack Lunge (each leg) *Decrease weight for lunges andContinue reading “WOD Monday July 17th”

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Sumo Deadlifts 1 . 5 Sets of 4 Reps: Sumo Deadlift 2 . For Time: 30 Burpees 10 Power Cleans or Snatches 20 Handstand Push ups 10 Muscle ups 20 Handstand Push ups 10 Power CleansContinue reading “WOD Friday July 14th”

Warm up: 10 GHD sit ups/ 10 back extensions/ 10 Push ups / 10 Ring Rows 1 . Every 3 Minutes for 5 Sets: 5 Strict Press Right # of Strict Pull ups 2 . For Time: 24, 18, 12, 6 Box Step Overs Holding Dumbbells 100 Meter Run 12, 9, 6, 3 Devil PressesContinue reading “WOD Thursday July 13th”

Warm up: 1 Minute on Bike / 10 Push ups / 10 Air squats 15 Rounds for Time: 2 Wall Walks 10 / 8 Calorie Row 4 Thrusters @ heavy-ish 20 Double Unders

Warm up: 20 Mountain Climbers / Lets Talk about how to Touch and Go Reps 1 . 8 Sets of 2 Reps Touch and Go: Power Snatches *Increase weight as you go 2 . 8 Sets of 2 Reps Touch and Go: Power Cleans *Increase weight as you go 3 . As many Rounds asContinue reading “WOD Tuesday July 11th”

Warm up: 2 Minute on bike/ 10 Glute ham raise / 10 Sit ups / 10 walking lunges 1 . Every 2:00 for 8 Sets: Sets 1-4 : 3 Back Squats *Keep weight the weight the same for all 4 sets Sets 5-8 : 6 Back Rack Lunge (each leg) *Decrease weight for lunges andContinue reading “WOD Monday July 10th”

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Sumo Deadlifts 1 . 5 Sets of 5 Reps: Sumo Deadlift 2 . For Time: 5 Cluster 10 Handstand Push ups 20 Front Squats 40 Push Ups 80 Air Squats

Warm up: 15 GHD sit ups/ 15 back extensions/ 5 empty bar strict press/ 5 empty bar push press/ 5 empty bar jerks 1 . Find a Max: Jerk from the Rack 2 . For Time: 5, 10, 15, 20 Strict Pull ups Wallballs Glute Ham Sit ups