Warm up # 2 1. Bench press: Find 1 rep max 2. 4 rounds for time of: 50′ Handstand walk or 100′ bear crawl 6’/4′ Broad jump x 10
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday March 19th
Warm up # 4 For time: 40 Double unders 400 meter run 40 Glute ham sit ups 40 Power clean and jerks @ 115 / 83 lbs 400 meter run holding 45 / 25 lb plate 40 Pullups 40 Taters @ 1.5 / 1 pood 400 meter run 40 Double unders
WOD Tuesday March 18th
Warm up: 25 burpees 1. Weighted Pushups: 5,5,5,5,5 RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived byContinue reading “WOD Tuesday March 18th”
WOD Monday March 17th
Warm up # 1 1. For 16 minutes: Odd minutes: 1 Front squat Even minutes: 2 Power snatches 2. For time: 20 power snatches @ 80% of your last double Row 500 meters
WOD Friday March 14th
Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35Continue reading “WOD Friday March 14th”
WOD Thursday March 13th
Warm up # 2 1. Two hands anyhow – do it. 2. For time: 50 One arm barbell power snatches @ 75 lbs (25 each arm)
WOD Wednesday March 12th
Warm up # 3 1. Push press: 2,2,2,2,2 2. For time: 40 Box jumps @ 24″ 40 Hand release clapping pushups 40 Double unders 40 Hand planted lateral bench jumps (double count)
We are officially in our new location. The address is 1700 14th Ave East Palmetto Florida 34221. It seems as though peoples GPS’ have been bringing them to a random building that is not ours. We are located on 17th st East between 41 and Canal road. If you get lost call me at 580-284-3310.Continue reading
WOD Tuesday March 11th
Warm up # 4 As many rounds as possible in 18 minutes of: 6 Toes to bar 6 Thrusters Start your thrusters with 75/53, after each interval of 3 rounds add 20/10 lbs to your bar. 4th round- 95/63, 7th round – 115/73, 10th round – 135/83, and so on.
WOD Monday March 10th
Warm up # 1 1. For 16 minutes: Odd minutes: 1 Back squat Even minutes: 2 Power cleans and 1 jerk 2. 3 rounds for time of: 300 meter row 20 Glute ham sit ups or 30 regular sit ups 10 Burpees
CrossFit Havoc 