Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 8, 8 2 . Front Squat: 6, 6 3 . Back Squat: 4, 4 4 . As Many Rounds As Possible in 8 Minutes: 16 Ball Slams 8 push ups 4 Toes toContinue reading “WOD Monday March 7th”

Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 3 Rounds For Time: 12 Thrusters 12 Pull ups

16 Rounds For Time: 1 Rope Climb 2 Full Cleans 4 Burpee box jump overs

Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 10, 10 2 . Front Squat: 8, 8 3 . Back Squat: 6, 6 4 . For Time: 200 Double Unders 400 Meter Run 10 Muscle ups 200 Meter Run

JOIN US AT 9:30 FOR THE OPEN WORKOUT. WORKOUT 22.1Complete as many rounds aspossible in 15 minutes of:3 wall walks12 dumbbell snatches15 box jump-overs Rx’d (Ages 16-54) ♀ Wall walks, 35-lb dumbbell, 20-in box ♂ Wall walks, 50-lb dumbbell, 24-in box Scaled (Ages 16-54) ♀ Scaled wall walks, 20-lb dumbbell, 20-in box♂ Scaled wall walks,Continue reading “Open Workout 22.1 Saturday February 26th”

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: 6 Power Snatches 8 Toes to Bar 10 Wallballs