Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 10 ring rows / 10 air squats / 10 empty bar jerks For Time: 2000 meter row 20 Clean and Jerks 20 pull ups 1500 meter row 15 clean and jerks 15 pull ups 1000 meter row 10 clean and jerks 10 pull ups 500 meter row 5 clean and jerks 5 pullContinue reading “WOD Wednesday April 26th”

Warm up: 4 Wollymockers 1 . Super Set for 5 sets: 3 Push Press ( Increase Weight as you go ) 5 Parallette Pass Throughs 2 . 10 Rounds not for Time: 1 Snatch 30 Seconds on bike

Warm up: 1 Minute of jumping jacks/ 1 Minute squat hold/ 1 Minute toy soldiers 1 . Every 1:30 for 5 Sets: 2 Pause Squats (same weight accross) *Increase weight for Back Squats Every 1:30 for 5 Sets: 2 Back Squats (same weight accross) 2 . For Time: 40 Wall balls 30 Toes to barContinue reading “WOD Monday April 24th”

Warm up: 10 PVC Pull Throughs / 10 Back Extensions / 10 PVC Overhead Squats 1 . 5 Sets of 3 reps: Overhead Squat 2 . 14 Rounds For Time: 2 Deadlifts 100 Meter Run

Warm up: 30 Second Plank / 15 Sit ups / 30 Second Plank 1 . Every 3 Minutes for 5 Sets: (1 Minute of Work, 2 Minutes of Rest) Handstand Walk or Wall Walks 2 . For Time: 20 Clean and Jerks 40 Bar Facing Burpees 60 Calorie Bike

Warm up: 2 Minutes on a machine, 10 Empty bar snatches, 10 Lunges As Many Rounds as Possible in 30 Minutes: 3 Hang Snatches 6 Box Jump Overs 12 Sit ups or Glute Ham Sit ups 24 Double Unders

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . Super Set for 5 sets: 4 Push Press ( Increase Weight as you go ) 5 Parallette Pass Throughs 2 . For Time: 5 Rounds: 10 Pull ups 5 D-Ball over shoulder Then,: 5 Rounds: 10 Hang PowerContinue reading “WOD Tuesday April 18th”

Warm up: 1 Minute of jumping jacks/ 1 Minute squat hold/ 1 Minute toy soldiers 1 . Every 1:15 for 6 Sets: 2 Pause Squats (same weight accross) *Increase weight for Back Squats Every 1:15 for 6 Sets: 2 Back Squats (same weight accross) 2 . For Time: 400 Meter Run Then: 10 Rounds of:Continue reading “WOD Monday April 17th”

Warm up: 10 PVC Pull Throughs / 10 Back Extensions / 10 PVC Overhead Squats 1 . 5 Sets of 4 reps: Overhead Squat 2 . For Time: 50, 40, 30, 20 ,10 Double Unders 25, 20, 15, 10, 5 Hang Power Snatch

Warm up: 10 push ups / 15 Sit ups / 20 Jumping Jacks 1 . 5 sets of 5: Weighted Push ups 2 . 3 Rounds for Time: 18 Calorie Row 12 Thrusters 6 Burpees over Rower