SEE YOU GUYS AT 9:30 A.M. !! “Tom“ Complete as many rounds in 25 minutes as you can of:7 Muscle-ups155 pound Thruster, 11 reps14 Toes-to-bar U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in FortContinue reading “HERO WOD Saturday June 8th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday June 7th
ONLY 4 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 400 Meter run, 30 Kettlebell Swings 1 . Every 45 Seconds for 12 Sets: 1 Deadlift 2 . 6 Rounds for Time: 100′ Carry Something Heavy 20 Double Legged Mountain Climbers
WOD Thursday June 6th
ONLY 5 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 25 Burpees 1 . 6 Sets of 2 Reps: Bench Press 2 . Max Reps of Weighted Pull ups @ 70 / 53 / 35 / 0 @ 44 / 26 / 18 / 0 3 . For Time:Continue reading “WOD Thursday June 6th”
WOD Wednesday June 5th
ONLY 6 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 2 Rounds: 5 Tuck Jumps, 5 Hang Power Snatch, 5 Heaving Snatch Balance 1 . 20 Minutes to Find a Max: HavoComplex Snatch 1 Power Snatch + 1 Hang Snatch + 1 Heaving Snatch Balance 2 . For Time:Continue reading “WOD Wednesday June 5th”
WOD Tuesday June 4th
ONLY 7 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 2 Rounds of: 10 Push ups, 10 Band Pull Aparts 1 . Super Set 4 Sets of Each: 12 Parallette Pass Throughs 12 Weighted Push ups 2 . Every minute for 6 Sets of Each ( 12 minutes ):Continue reading “WOD Tuesday June 4th”
WOD Monday June 3rd
ONLY 8 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 2 min Row/bike/ski or 400 meter run, 10 Glute ham raise, 10 Glute ham sit up, 5 Glute ham raise, 5 Glute ham sit up 1 . Super Set 6 Sets of Each: 2 Anderson Squats 2 Power CleansContinue reading “WOD Monday June 3rd”
Natasha’s Workouts Week of May 27th
Monday May 27th: “Murph” (58:38) *10lb Vest* 1600 Meter Row 100 Air Squats 100 Pull ups 100 Air Squats 100 Push ups 100 Air Squats 100 Push ups 1600 Meter Row Tuesday May 28th: 15 Rounds for Time: (17:19) 3 Power Cleans @ 105 6 Toes-to-bar 12 Double Unders Wednesday May 29th: 30 Minute AMRAP:Continue reading “Natasha’s Workouts Week of May 27th”
HERO WOD Saturday June 1st
SEE YOU GUYS AT 9:30 A.M! “Hollywood” For time:2000 Meter Run22 Wallballs @ 30/2022 Muscle ups22 Wallballs @ 30/2022 Power cleans @ 185/12822 Wallballs @ 30/202000 Meter Run Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of hisContinue reading “HERO WOD Saturday June 1st”
WOD Friday May 31st
ONLY 11 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 50 Kettlebell Figure 8’s 1 . 5 Sets Per Arm of this Kettlebell Complex: 5 Reps Long Cycle + 4 Snatches + 3 Windmills + 2 Turkish Get ups 2 . Every minute complete the following reps: 1 DeadliftContinue reading “WOD Friday May 31st”
WOD Thursday May 30th
ONLY 12 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 10 Tuck Jumps, 10 Empty bar Overhead Squats, 20 Sit ups, 5 Tuck Jumps, 5 Overhead Squats For Time: 16 Power Snatches 50 Calorie Row/Bike/Ski/Runner 8 Power Snatches 40 Pull ups 4 Full Snatches 30 Handstand Push ups 2Continue reading “WOD Thursday May 30th”
CrossFit Havoc 