Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: glute ham raise, sit ups, bottom of squat stretch, wrist stretches 1 . Front Squat: 5 Sets of 4 Reps *increase weight each set 2 . 3 Rounds For Time: 6 Muscle Ups 30 Wallballs

The gym is open from 8am-8pm today!! Warm up. Bike 2 minutes, glute ham raise, sit ups Every Minute on the Minute for 12 Minutes: 1st Minute: 1 Power Clean and Jerk 2nd Minute: Rope Climb Every Minute on the Minute for 12 Minutes: 1st Minute: 2 Power Cleans 2nd Minute: Burpees over bar EveryContinue reading “WOD Friday September 30th”

The Gym is Closed Wednesday September 28th! Stay Safe!

Warm up: bear crawls, push ups, sit ups 1 . Seated Strict Press: 3, 3, 3, 3 2 . Bench Press: 4, 4, 4, 4 3 . For Time: 2000 Meter Row 100 Sit ups

Warm up: glute ham raise, sit ups, bottom of squat stretch, wrist stretches 1 . Front Squat: 5 Sets of 5 Reps *increase weight each set 2 . For Time: 30 burpees 30 pull ups 30 handstand push ups 30 pistols

Warm up: good mornings, lunges, sit ups 1 . Deadlift: 5 sets of 5 reps 2 . For Time: 6, 5, 4, 3, 2, 1 Wall Climbs 300 Meter Run after each set of wall climbs

Warm up: Planks, Push ups, Plank up downs 1 . Superset 6 Sets of Each: 2 Turkish Get ups per Arm Right # of GHD sit ups 2 . 3 Rounds for Time: 10 Power Snatches 10 Burpees over the Bar

Warm up: sit ups, tuck jumps, empty bar thrusters 5 Rounds For Time: 5 Hang Cleans 10 Thrusters 15 Box Jump overs Then, add weight to your bar and complete: 10 Rounds For Time: 1 Rope Climb 2 Clusters @ Heavy 30 Double Unders

Warm up: bear crawls, push ups, sit ups 1 . Seated Strict Press: 4, 4, 4 2 . Bench Press: 5, 5, 5 3 . For Time: 30/20 Calorie Bike 15 Ball over shoulder 30/20 Calorie Bike