Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle clean / 3 front squat / 3 hang clean / 3 push press 1 . Find a Max: Clean and Jerk 2 . For Time: 1, 2, 3, 4, 5, 6 Muscle ups 2, 4, 6, 8, 10, 12 Handstand Push ups 4, 8,Continue reading “WOD Thursday December 15th”

Warm up: 3 Rounds of: 30 second bike 10 pushups / 10 air squats For Time: 5 Power Cleans 100 Sit ups 6 Power Cleans 90 Air Squats 7 Power Cleans 80 Push ups 8 Power Cleans 70 Ring Rows 9 Power Cleans 60 Walking Lunges 10 Power Cleans 50 Burpee Pull ups

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Seated Strict Press: 5 Sets of 3 Reps 2 . One set of Max Reps Regular Strict Press @ 50-60% last set of 3 3 . As Many Rounds As Possible in 15 Minutes: 200Continue reading “WOD Tuesday December 13th”

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: 6 Sets of 6 Reps *Increase Weight Each Set 2 . For Time: 2000 Meter Row 100 Double Unders 50 Pull ups

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . For 10 Minutes: 30 Seconds of work 30 Seconds of rest 1st Minute: Bulgarian Split Squats 2nd Minute: Single Legged RDL 2 . 4 Rounds For Time: 12Continue reading “WOD Friday December 9th”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle clean / 3 front squat / 3 hang clean / 3 push press 1 . Every 75 Seconds for 14 Sets: 1 Clean and Jerk *Increase Weight as you go 2 . For Time: 1 Mile Bike 10 Snatches *Increase Weight each Rep 1Continue reading “WOD Thursday December 8th”

Warm up: 3 Rounds of: 30 second bike 10 pushups / 10 air squats 15 Rounds For Time: 1 Rope Climb 2 Clusters @ Heavy 3 Handstand Push ups 4 Toes to Bar

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Seated Strict Press: 5 Sets of 4 Reps 2 . One set of Max Reps Regular Strict Press @ 50-60% last set of 4 3 . 2 Rounds for Time: 40 Burpee Box Jump OversContinue reading “WOD Tuesday December 6th”

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: 8 Sets of 4 Reps *Increase Weight Each Set 2 . As Many Rounds as Possible in 12 Minutes: 6 Kneeling Squat Jumps 4 Power Wallballs 2Continue reading “WOD Monday December 5th”

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . For 10 Minutes: 30 Seconds of work 30 Seconds of rest 1st Minute: Bulgarian Split Squats 2nd Minute: Single Legged RDL 2 . 12 Rounds for Time: 3Continue reading “WOD Friday December 2nd”