Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 500 Meter Run, 10 Empty bar push press, 10 Air Squats ” Fight Gone Bad “ Three rounds of:Wallball @ 20 / 14Sumo Deadlift high-pull @ 75 / 53Box Jump @ 20″Push-press @ 75 / 53Row (Calories)Continue reading “WOD Tuesday June 25th”

THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 2 rounds: 30 second in bottom of squat, 8 duck walk steps, 8 Empty bar power cleans 1 . Superset for 8 Sets Each: 1 Anderson Squat 1 Power Clean 2 . As many Rounds as possibleContinue reading “WOD Monday June 24th”

SEE YOU GUYS AT 9:30 A.M.!! “Severin“ 50 Strict Pull-ups100 Push ups, release hands from floor at the bottomRun 5K If you’ve got a twenty pound vest or body armor, wear it. U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne),Continue reading “HERO WOD Saturday June 22nd”

Warm up: 500 meter Row, 15 Banded Good Mornings, 10 Toes to bar 1 . Every 1:15 for 8 Sets: 1 Deadlift 2 . 3 Rounds for Time: 6 Power Cleans @ Too Heavy 12 Burpees

Warm up: 2 Rounds: 8 Back Extensions, 8 Glute ham Sit ups 1 . Six Sets of 4 Reps: Pendlay Row 2 . 3 Sets of Max Reps: Handstand Push ups 3 . For Time: 100 Kettlebell Swings *Every time you drop the kettlebell do 10 Glute Ham Sit ups

Warm up: From 0-8 Minutes: As many Rounds as Possible: 20 Double Unders 6 Power Snatches 20 Double Unders 6 Pull ups Then from Minutes 8-12: REST Then From Minutes 12-20: Find a max Power Snatch Then at the 20 Minute Mark: Run 1000 Meters

Warm up: 2 Rounds: 30 sec handstand hold, 8 empty bar strict press 1 . Six Sets of 2 Reps: Push Press 2 . For Time: 80 Sit ups 80 Calorie Row 80 Mountain Climbers (Double Count)

Warm up: 1 . Super Set for 8 Sets Each: 1 Anderson Squat 1 Power Clean 2 . For Time: 80 Overhead Squats @ 95 / 63 *Every time you drop the bar do 8 pull ups*

SEE YOU GUYS AT 9:30 A.M.!! “Jason“ For time:100 Squats5 Muscle-ups75 Squats10 Muscle-ups50 Squats15 Muscle-ups25 Squats20 Muscle-ups S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace,Continue reading “HERO WOD Saturday June 15th”