Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

SEE YOU GUYS AT 9:30 A.M. “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking theContinue reading “HERO WOD Saturday September 7th”

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 50 FT Bear Crawl, 10 Jumping Pull ups 1 . Every 2:30 for 5 Sets: 2 Strict Press + Unbroken Set of Strict/Weighted Pull ups 2 . 3 Rounds For Time: 200 Meter Row 10 Hang Full Cleans 10 Shoulder to Overhead

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 3 Back Squats 2nd Set: 1 Power Clean (Can be sets across OR increasing weight) 2 . As Many Reps as possible in 10 minutes:Continue reading “WOD Monday September 2nd”

SEE YOU GUYS AT 9:30 A.M. “Daniel” For Time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuriesContinue reading “HERO WOD Saturday August 31st”

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Walking Lunges, 10 Push Press 1 . Not For Time: 10, 8, 6, 4, 2 Barbell Lunges (Increase Weight each Set) Double Kettlebell Overhead Hold for 30-60 Seconds Between Each Set 2 . For Time: 20 Deadlifts 40 Toes to Rings 20 Deadlifts

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Minutes on a Bike Every 2 Minutes for 20 Minutes: 8 Wallballs 8 Sit ups 8 Push ups Every Minute for 10 Mintues: 6 Ball Slams 6 Double Legged Mountain Climbers Every 30 Seconds for 5 Minutes: 3 Burpee Pull ups *There is no rest between each section