WOD Friday March 26th

March 26, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

WOD Tuesday March 9th

March 9, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows

Every 3 minutes x 4 sets:

Bench press x 4 + Strict pullups x 6 – 12

2. As many rounds a s possible in 12 minutes:

6 Toes to bar

12 Kettlebell swings

24 Double unders

WOD Monday February 8th

February 8, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups

Back squat: 2 x 2 @ 95%

2. For time:

12 Hang power cleans

12 Toes to bar

12 Hang cleans

12 Toes to bar

12 Thrusters

12 Toes to bar

WOD Thursday January 28th

January 28, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke

Front Rack Lunge: 3 x 8 each leg

2. For time:

8 Power snatches

16 Pullups

7 Power snatches

14 Toes to bar

6 Power snatches

12 Pullups

5 Power snatches

10 Toes to bar

4 Snatches

8 Pullups

3 Snatches

6 Toes to bar

2 Snatches

4 Pullups

1 Snatch

2 Toes to bar

Just so we are clear, in American this is a 128lb girl snatching 220 and clean and jerking 264.

WOD Wednesday January 20th

January 20, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes on a thing / Warm up your snatch

32 Minute EMOM:

1 Power snatch

10 Toes to bar

1 Snatch

8 / 12 Calories on a thing

WOD Friday January 8th

January 8, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction /

Deadlift: 3 x 5 @ 75%

2. For time:

8 Power snatches

10 GHD Sit ups

7 Power snatches

10 Toes to bar

6 Power snatches

10 GHD sit ups

5 Power snatches

10 Toes to bar

4 Power snatches

10 GHD sit ups

3 Power snatches

10 Toes to bar

2 Power snatches

10 GHD sit ups

1 Power snatch

10 Toes to bar

WOD Tuesday December 29th

December 29, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Hey, Holiday hours for this week are:

Monday: Normal

Tuesday: Normal

Wednesday: Normal

Thursday: Last class @ 4:30

Friday: Closed

Weekend: Normal hours

Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups

1 . Every 3 minutes 6 sets (18 minutes):

3 Bench Press

6 Toes-to-bar

12/9 Calorie Bike

2 . 3 Rounds of:

Max Set of Pushups

50 Sit ups

*Score is # of Pushups

WOD Wednesday November 25th

November 25, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows

For time:

20 Rounds of:

1 Power snatch

5 Wallballs

15 Rounds of:

1 Snatch ( Heavier)

4 Box jump overs

10 Rounds of:

1 Power clean and jerk ( Heavier)

3 Toes to bar

5 Rounds of:

1 Power clean ( Heaviest )

2 Muscle ups

WOD Tuesday November 17th

November 17, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility

Handstand Pushup: 3 sets of max reps

2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can)

*You are welcome to superset these

3. For time:

30 Shoulder to overhead @ bodyweight

30 GHD sit ups

20 Front squats @ bodyweight

20 Toes to bar

WOD Thursday November 5th

November 5, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 10 pushups / 10 bench dips / 10 plate raises

Every 2:30 for 5 sets:

5 Bench press + 45 second plank

2. As many rounds as possible in 15 minutes of:

2 Cleans

10 Handstand pushups

2 Cleans

10 Toes to bar