Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: Stretch/Empty Bar Work, Get your Power Clean station Ready For Time: 50 Walking Lunges 5 Power Cleans 40 Box Jump overs 4 Power Cleans 30 Handstand Push ups 3 Power Cleans 20 Pistols 2 Power Cleans 10 Muscle ups 1 PowerContinue reading “WOD Wednesday May 8th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 2 Wall Climbs, 30 Second Pull up bar hang, 30 Second Handstand Hold 1. Every 1:30 for 5 sets: 2 Push Press Every minute for 5 Sets: 1 Push Press 2. Three Rounds for Time: 10 Strict Press 15 Toes toContinue reading “WOD Tuesday May 7th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 Minute Bottom of a Squat hold, 10 Sit ups, 30 Sec Wall Sit, 20 Mountain Climbers 1. Every 2:30 for 5 Sets (12:30 Total): 2 Front Squats 4 Pendlay Rows 2. For Time: 50 Wallballs 1000 Meter Run 50 Pull ups 1000Continue reading “WOD Monday May 6th”

SEE YOU GUYS AT 9:30 A.M. ! “Glen“ For time:30 Clean and jerks @ 135/ 93Run 1 mile10 Rope climbsRun 1 mile100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.Continue reading “HERO WOD Saturday May 4th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 Minute in the Bottom of a Squat, 10 Duck Walk Steps, 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 9, 7, 5,Continue reading “WOD Friday May 3rd”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 2 Rounds: 30 Second Handstand Hold, 10 Sit ups 1. Every 5:00 for 4 sets: 8 Seated Strict Press 12 Glute Ham Sit ups 80FT Double Kettlebell Overhead Hold 12 Double Kettlebell Swings 2. As many Reps as possible in 8Continue reading “WOD Thursday May 2nd”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 2 minutes on Rower or Bike, Practice Jumping Bar and Ring Muscle ups For Time: 3 Rounds of: 16 Thrusters 12 Bar Muscle ups 16 Box Jumps 3 Rounds of: 12 Push press 8 Front Rack Lunges 12 Toes-to-bar 3 RoundsContinue reading “WOD Wednesday May 1st”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: PVC Pull Throughs, Empty Bar Work: 5 Behind the Neck Jerks, 5 Heaving Snatch Balance, 5 Hang Snatch 1. Every 1:30 for 8 Sets (12 minutes): 2 Hang Snatch 2. Every minute for 8 Sets (8 minutes): 1 Snatch 3. ForContinue reading “WOD Tuesday April 30th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 minute wall sit, 1. Every 2:30 for 5 Sets (12:30 Total): 3 Front Squats 6 Back Extensions Holding a Plate 2. For Time: 500, 400, 300, 200, 100 Run 25, 20, 15, 10, 5 Burpee Pull up

“Tama” For time:800-meter single-arm barbell farmers carry, 45/35 lb.31 toes-to-bars31 push-ups31 front squats, 95/65 lb.400-meter single-arm barbell farmers carry, 95/65 lb.31 toes-to-bars31 push-ups31 hang power cleans, 135/95 lb.200-meter single-arm barbell farmers carry, 135/95 lb. Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving withContinue reading “HERO WOD Saturday April 27th”