Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 40 Jumping jacks / 8 inch worms / 20 jumping jacks / 4 inch worms For Time: 10 Front Squats from the floor 50 Push ups 10 Front Squats 40 Calorie Row 10 Front Squats 30 Handstand Push ups 10 Front Squats 20 Calorie Row 10 Front Squats 10 Wall climbs

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Find a Max : Push Press 2 . Seated Strict Press: 5 Sets of 5 Reps 3 . As Many Rounds as Possible in 6 Minutes: 20 Double Unders 10 Wallballs 5 Toes to bar

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats 1 . Overhead Squat: 10 Sets of 2 Reps *Increase Weight Each Set 2 . 3 Rounds for Time: 400 Meter Run 20 Burpees 10 Strict Pull ups

THE GYM IS ONLY OPEN FROM 5AM-7AM TODAY! Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . push press: 5 sets of 1 2 . For Time: 20 Hang Power Snatches 40 Glute Ham Sit ups 80 Mountain Climbers 160 Double Unders 80 Sit upsContinue reading “WOD Tuesday November 22nd”

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 10 Kang squats / 8 Tuck jumps / 6 Kang squats / 4 Tuck jumps 1 . Every Minute on the Minute For 10 Sets Each: 1st Minute: 2 Backsquats 2nd Minute: Ring Pull ups 2 . ForContinue reading “WOD Monday November 21st”

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 4 Wollymockers 1 . Every 3 Minutes for 5 Sets: 20/15 Calorie Row 15 Wallballs 2 . For Time: 40 Deadlifts 40 Toes To Bar

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean / 3 push press 1 . Every 90 Seconds for 10 Sets: 2 Clean and Jerks *Increase Weight as youContinue reading “WOD Thursday November 17th”

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 3 Rounds of: 30 second bike 10 pushups / 10 air squats As Many Rounds as Possible in 26 Minutes: *Start with 1 rep each and increase by 1 rep every round until 26 minutes is up StepContinue reading “WOD Wednesday November 16th”

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . push press: 5 sets of 2 2 . Push press: 1 set of max reps at 50% your last set of 2 3 . For Time: 1 Mile Run 30 Clean and Jerks 1 Mile Run