Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Back Extensions, 5 Ring Pull ups, 10 Kang Squats, 1 Minute Plank 10 Rounds for Time: 5 Back Squats 10 Pull ups 15 Push ups 200 Meter Run

SEE YOU GUYS AT 9:30 A.M.! “Ryan“ Five rounds for time of:7 Muscle-ups21 Burpees *Each Burpee terminates with a jump one foot above max standing reach. Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived byContinue reading “HERO WOD Saturday May 18th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Glute Ham Raise, 10 Hip Bridges, 10 Good Mornings, 10 Push ups 1 . Every 2 minutes for 8 Sets Each(16 minutes): 1st set of 2 minutes: 3 Deadlifts 2nd set of 2 minutes: 1 Turkish Get up Per ArmContinue reading “WOD Friday May 17th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Air Squats, 10 Empty Bar Push Press, 10 Empty Bar Front Squats 1 . Every minute for 12 sets: 1 Thruster 2 . For Time: 12, 8, 4, 8, 12 Handstand Push up 6, 4, 2, 4, 6 Full CleanContinue reading “WOD Thursday May 16th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: PVC Pull Throughs, Empty Bar Snatch Work 15 Rounds for Time: 1 Snatch + 2 Overhead Squats 10 Kneeling Squat Jumps 1 Muscle up + 2 Dips 10 Box Step Overs

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Squat jumps, 10 Empty Bar Press, 10 Jumping Lunges, 10 Empty bar Cleans 1 . Every 1:15 for 16 Sets (20 minutes): 1 Clean and Jerk 2 . As many Rounds as possible in 12 minutes: 6 Kettlebell Swings 12Continue reading “WOD Tuesday May 14th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Walking Lunge Steps, 30 Set Handstand Hold, 1 Minute Bottom of Squat, 10 Back Extensions 1 . Every 4 minutes for 3 sets (12 minutes): 1st Set: 10 Overhead Squats 2nd Set: 10 Front Squats 3rd Set: 10 Back SquatsContinue reading “WOD Monday May 13th”

SEE YOU GUYS AT 9:30 A.M.!! “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. *At the end of round 5 do 5 burpees. *At the end of round 10Continue reading “HERO WOD Saturday May 11th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 Minute in the Bottom of a Squat, 10 Glute ham Raise, 10 Kang Squats 1. Every 2 Minutes for Alternating Sets, 5 of Each (20 min total): 1st 2 minutes: Back Squat (Descending Reps but Increasing Weight Each Set 5, 4, 3,Continue reading “WOD Friday May 10th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches 1.Every 3 minutes for 8 sets (24 minutes): 1 Power Snatch 15 / 10 Calorie Bike 1 Power Snatch 2.For Time: 100 Ball Slams 50 Medicine Ball Sit ups