Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm Up: 2 minutes on bike, 10 air squats/ 10 push ups/ 10 sit ups For Time: 80 Wallballs 20 Toes to Bar 40 Box Jump Overs 15 Toes to Bar 20 Devil Presses 15 Toes to Bar 40 Box Jump Overs 20 Toes to Bar 80 Walking Lunges Holding wallball

Warm up: 1 minute plank/ 20 Mountain Climbers 1 . For 5 Sets: With 2 Kettlebells or Dumbbells 30 second Overhead Hold + 5 Push Press + 30 Second Overhead Hold *Rest 2 Minutes Between each set 2 . 2 Rounds for Time: 10 Power Cleans 20 Calorie Bike

Warm up: 1 Minute on bike/ 30 second bottom of squat hold/ 10 glute ham raise/ 10 empty bar squats 1 . Every 2:00 for 4 Sets: 2 Back Squats Increasing weight 2 . For Time: 1 Mile Run 43 Burpee Pullups

Warm up: 10 good mornings/ 10 sit ups/ 10 walking lunges/ 10 sit ups 1 . 5 sets of 5 reps: Deadlift 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: 6-8 per arm Single armed Dumbbell Row w/ knee on bench 2nd Minute: 6-8 per arm Seated dumbbell curl 3rd Minute:Continue reading “WOD Friday May 12th”

Warm up: Empty bar clean and jerk warm up lead by coach 1 . Every 1:15 for 15 Sets: 1 Clean and Jerk 2 . For Time: 20, 15, 10, 5 Burpee box jump overs Calorie Bike Toes to bar

Warm up: empty bar snatch stuff For time: 400 meter run 25 pull ups 50 push ups 75 air squats 400 meter run 10 power snatches (kinda heavy) 400 meter run 25 pull ups 50 push ups 75 air squats 400 meter run

Warm up: 2 min on rower, 50 ft burpee broad jumps 1 . Find a Max: Push Press 2 . For Time: 1000 Meter Row Then 5 Rounds for Time: 7 Handstand push ups 7 hang power cleans

Warm up: 1 Minute on bike/ 30 second bottom of squat hold/ 10 glute ham raise/ 10 empty bar squats 1 . Every 2:00 for 3 Sets: 2 Pause Squats (same weight accross) *Increase weight for Back Squats Every 2:00 for 3 Sets: 2 Back Squats (same weight accross) 2 . As Many Rounds asContinue reading “WOD Monday May 8th”

Warm up: 10 air squats/ 10 behind the neck presses/ 10 sit ups/ 10 empty bar overhead squats 1 . Find a Max: Overhead Squat 2 . 6 Rounds for Time: 10 Single arm Dumbbell Thrusters (5 per side) 8 Toes to bar

Warm up: Empty bar snatch warm up lead by coach 1 . Every 1:15 for 15 Sets: 1 Snatch 2 . For Time: 30 Burpees 20 Box Jumps 10 Muscle ups 20 Box Jumps 30 Burpees