Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Front Squat 2nd Minute: 100 Meter Run 2 . 3 Rounds For Time: 30 Sit ups 20 Box Step Overs Holding Dumbbells 10Continue reading “WOD Monday June 15th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Ring Rows 1 . For 4 Sets: Accumulate 2:00 of a Plank (elbows or hands) 5 Single-Leg RDLs per side with Kettlebell 5 Strict or Weighted pull ups 2 . As many Rounds as Possible in 12 Minutes: 9 CalorieContinue reading “WOD Friday June 12th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Cleans 1 . Every 2 Minutes for 8 Rounds: Complex: 2 Cleans + 2 Front Squats *increase weight as you go 4 . For Time: 3, 6, 9, 6, 3 Hang Clean and Jerk Burpee Box JumpContinue reading “WOD Thursday June 11th”

Warm up: 200 Meter Jog / 10 Burpees / 10 Good Mornings / 10 Sit ups Every Minute on the Minute for 40 Minutes: 1st Minute: Right # of Wollymockers 2nd Minute: 2 Deadlifts 3rd Minute: Right # of Lateral Barbell Jumps or Switch Steps 4th Minute: Right # of Toes to Bar or GHDContinue reading “WOD Wednesday June 10th”

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups 1 . For 6 Sets: 9, 9, 6, 6, 3, 3 Bench Press 2 Minutes on Bike 2 . 5 Rounds for Time: 3 Muscle ups 15 Wallballs 36 Double Unders

Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 2 Front Squats 2nd Minute: 100 Meter Run 2 . For Time: 200 Ft Farmers Carry w/ KB 30 Kettlebell Swings 200 Ft FarmersContinue reading “WOD Monday June 8th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Ring Rows 1 . For 4 Sets: Accumulate 2:00 of a Plank (elbows or hands) 5 Single-Leg RDLs per side with Kettlebell 5 Strict or Weighted pull ups 2 . For Time: 2, 4, 6, 8, 10, 8, 6, 4,Continue reading “WOD Friday June 5th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Clean + 2 Front Squats + 1 Shoulder to Overhead *increase weight as you go 4 . For Time: 100 Wallballs *Every Time youContinue reading “WOD Thursday June 4th”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups 10 Rounds For Time: 10 Calorie Bike 2 Snatches 10 GHD Sit ups 20 Double Unders

Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 1 Push Press 2nd Minute: Calorie Row 2 . For Time: 20, 15, 10, 5 Handstand Push ups PullContinue reading “WOD Tuesday June 2nd”