Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats 1 . For 8 Sets: Back Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) 5-10 Sit up Press w/ Plate 2 . For Time: 50 Ring Push ups 100 Double Unders

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups 1 . For 8 Sets: 2 Deadlifts (Same Weight across all sets) Right # of Handstand Push ups or Distance of Handstand Walk 2 . 3 Rounds for Time: 20 Wallballs 20 Pull ups

Warm up: 1 Minute on Bike / PVC Pull Throughs / Empty Bar Snatch Work 1 . Every 30 Seconds for 5 Minutes: 1 Hang Full Snatch (Stay at the same weight, Warm up weight) 2 . Every Minute for 10 Minutes: 1 Full Snatch (Increase weight as you go) 3 . As Many RoundsContinue reading “WOD Thursday September 11th”

Warm up: 200 Meter Jog / 20 Mountain Climbers / 10 Empty Bar Thrusters For Time: 10 Clusters 20/16 Calorie Bike 100 Double Unders 8 Clusters 16/13 Calorie Bike 40 Glute Ham Sit ups 6 Clusters 12/10 Calorie Bike 60 Double Unders 4 Clusters 8/6 Calorie Bike 20 Glute Ham Sit ups 2 Clusters 4/3Continue reading “WOD Wednesday September 10th”

Warm up: 20 Jumping Jacks / 10 Push ups / 10 Jumping Lunges / 10 Empty Bar Push Press 1 . For 5 Sets: Push Press (5, 4, 3, 2, 1) *Increase weight as you go 5 Seated Box Jumps 2 . As Many Rounds as Possible in 16 Minutes: 3 Muscle ups 6 BoxContinue reading “WOD Tuesday September 9th”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats 1 . For 8 Sets: Back Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) 5-10 Sit up Press w/ Plate 2 . For Time: 40 Toes to Bar 400 Meter Run

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Ring Rows 1 . For 5 Sets: Deadlift (5, 4, 3, 2, 1) Right # of Strict Pull ups Right # of Ring Dips 2 . 2 Rounds For Time: 20/16 Calorie Bike 15 Front Squats (UnbrokenContinue reading “WOD Friday August 5th”

Warm up: 1 Minute on Bike / PVC Pull Throughs / Empty Bar Snatch Work 1 . Every 30 Seconds for 5 Minutes: 1 Hang Full Snatch (Stay at the same weight, Warm up weight) 2 . Every Minute for 15 Minutes: 1 Full Snatch (Increase weight as you go) 3 . For Time: 30Continue reading “WOD Thursday August 4th”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Push ups / 10 Sit ups As Many Rounds as possible in 20 Minutes: 1 Rope Climb 2 Single-Dumbbell Shoulder to Overhead (2 Per Arm) 4 Lunges w/ Dumbbell in Rack Position (4 Per Leg) As Many Rounds as possible in 10 Minutes: 10Continue reading “WOD Wednesday September 3rd”

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats 1 . For 8 Sets: Back Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) 5-10 Sit up Press w/ PlateContinue reading “WOD Tuesday September 2nd”