Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: good mornings, sit ups, air squats 1 . Back squat: New max 2 . For Time: 1000 Meter Row 50 Burpees

Warm up: Tuck jumps, strict pull ups, sit ups 1 . Power clean: 8 x 1 @ 95 – 100% 2 . For Time: 12, 10, 8, 6, 4, 2 Power Snatch Run Between Each Set. Pick a distance.

Warm up: bottom of squat hold, sit ups, mountain climbers 1 . Front squat: 3 x 2 @ 95% 2 . For Time: 50 Burpee box jump overs 50 Calories

Warn up: air squats, push ups, sit ups 15 Rounds For Time: 3 Thrusters 6 Glute Ham sit ups or Toes to bar 15 Double Unders

Warm up: planks, push ups, lunges 1 . Push press + Jerks: 3 x 1 @ 95 – 100% (end each set of push presses with 2 jerks) 2 . For Time: 15 Cleans 30 Pull ups 60 Lateral Barbell jumps 30 Pull ups 15 Cleans

The Gym is Open from 9:00am-1:00pm. Classes at 10:30am and 12:00pm. Warm up: bottom of squat hold, air squats, good mornings 1 . Back squat: 5 x 1 @ 95% 2 . Sisson Complete as many rounds as possible in 20 minutes of:1 rope climb5 burpees200-meter run If you’ve got a 20-lb. vest or bodyContinue reading “WOD Monday July 4th”

Warm up: back extensions, sit ups, empty bar power cleans 1 . Power clean: 8 x 1 @ 95% 2 . For Time: 30 Sit ups 60 kettlebell swings 30 sit ups 60 kettlebell high pulls 30 sit ups

Warm up: bottom of squat hold, sit ups, burpees 1 . Front squat: 5 x 2 @ 90% 2 . 6 Rounds for Time: 6 strict pull ups 3 Deadlifts ( increase weight each set) 100 meter run

Warm up: empty bar snatch work Every Minute on the minute for 40 minutes: 1st minute: 1 Snatch 2nd minute: Double under 3rd minute: 1 Snatch 4th minute: Muscle up

Warm up: plank, sit ups, jumping lunges 1 . Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For Time: 500 Meter Row 25 Wall balls 50 Push ups 25 Wall balls 500 Meter Row