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 2 Reps *increase weight each set 2 . “Fran” 21-15-9 reps for time of:Thruster @ 95/63Pull-ups

Warm up: good mornings, lunges, sit ups 1 . Deadlift: 5 sets of 3 reps 2 . For Time: 20 Pull ups 40 push ups 80 Air Squats 40 push ups 20 pull ups

Warm up: 2 minutes on bike, Empty bar snatch warm up 1 . Every 90 Seconds for 10 Sets: 1 Power Snatch + 1 Hang Snatch *increase weight each set 2 . As Many Rounds as Possible in 10 Minutes: 20 Wallballs 10 Calorie Row 5 Box jump overs

Warm up: Yes Every Minute on the Minute For 30 Minutes: 1st Minute: Rope Climb 2nd Minute: Full Clean 3rd Minute: GHD sit ups Then, directly into: For Time: 1 Mile Run

Warm up: bear crawls, push ups, sit ups 1 . Seated Strict Press: 1, 1, 1, 1, 1 2 . Bench Press: 2, 2, 2, 2, 2 3 . 4 Rounds For Time: 8 Hang Power Cleans 8 Burpees over the bar

Warm up: glute ham raise, sit ups, bottom of squat stretch, wrist stretches 1 . Front Squat: 5 sets of 3 Reps *increase weight each set 2 . For Time: 100 Double Unders 50 Mountain Climbers 25 Toes to bar 50 Mountain Climbers 100 Double Unders

Warm up: good mornings, lunges, sit ups 1 . Deadlift: 5 sets of 4 reps 2 . For Time: 800 Meter Run 40 Push ups on Barbell 20 Clean and Jerks

Warm up: 2 minutes on bike, Empty bar snatch warm up 1 . Every 90 Seconds for 10 Sets: 1 Power Snatch + 1 Hang Snatch *increase weight each set 2 . For Time: 12, 10, 8, 6, 4, 2 Handstand Push ups 24, 20, 16, 12, 8, 4 Walking Lunges 48, 40, 32, 24, 16, 8Continue reading “WOD Thursday October 6th”

Warm up: back extensions, lunges, ring rows, push ups As Many Rounds as Possible in 30 minutes: 1 Power Clean @ Heavy 3 Burpee Pull ups

Warm up: bear crawls, push ups, sit ups 1 . Seated Strict Press: 2, 2, 2, 2, 2 2 . Bench Press: 3, 3, 3, 3, 3 3 . As Many Rounds as Possible in 12 Minutes: 10/8 Calorie Bike 8 Toes to bar 6 Shoulder to Overhead