Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: Back extensions, bottom of squat hold, sit ups 1 . For 3 Sets: 5 Back Squat with pause in bottom *same weight across 2 . 4 Rounds For Time: 8 Ring Dips 16 Kettlebell Swings 24 sit ups 32 Double Unders

INFO: – TODAY – GYM CLOSES AT 5:30 P.M. FOR COMPETITION SET UP – TOMORROW- SATURDAY – GYM CLOSED FOR WORLD’S STRONGEST MANATEE COMPETITION. COME ON BY. STARTS AT 9:00 A.M. Warm up: back extensions, kang squats, push ups, sit ups 1 . 5 Rounds Not For Time: 5 Pendlay Rows 5 Bench Press 2Continue reading “WOD Friday March 18th”

INFO: – FRIDAY – GYM CLOSES AT 5: 30 PM FOR COMPETITION SET UP – SATURDAY – GYM CLOSED FOR WORLD’S STRONGEST MANATEE COMPETITION. COME ON BY. STARTS AT 9:00 A.M. Warm up: push ups, handstand hold, sit ups 1 . 4 Rounds Not For Time: 5 Double Kettlebell/Dumbbell Push Press + 50ft Overhead WalkContinue reading “WOD Thursday March 17th”

INFO: – FRIDAY – GYM CLOSES AT 5:30 PM FOR COMPETITION SET UP – SATURDAY – GYM CLOSED FOR WORLD’S STRONGEST MANATEE COMPETITION. COME ON BY. STARTS AT 9:00 A.M. Warm up: empty bar snatch work, double under and rope climb practice For Time: Buy in: 800 Meter Run 12 Rounds of: 1 Rope ClimbContinue reading “WOD Wednesday March 16th”

Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 6, 6 2 . Front Squat: 4, 4 3 . Back Squat: 2, 2 4 . For Time: 50 Ft Burpee Broad Jump 25 Pull ups 100 Ft Walking Lunge 25 Pull upsContinue reading “WOD Monday March 14th”

Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 4 Rounds For Time: 300 Meter Run 20 Wall balls 15 Pull ups

For Time: “Filthy Fifty” 50 Box jumps @ 24 / 2050 Jumping pull ups50 Kettlebell swings @ 35 / 2650 Walking Lunge (single count)50 Knees to elbows50 Push press @ 45 / 3350 Back extensions50 Wallballs @ 20 / 1450 Burpees50 Double unders