CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday December 27th

For time: 155 lb Overhead squat x 20 Glute ham sit up x 25 155 lb Front squat x 30 Toes to bar x 35 155 lb Back squat x 40 Sit ups x 45 6′ /4′ Burpee broad jumps x 50

1. For 16 minutes: Odd Minutes: Strict press x 1 / Push press x 2 / Jerk x 3 Even Minutes: Double unders x 40 2. As many rounds as possible in 10 minutes of: 200 meter run Bar Muscle ups x 5 or Chest to bar pullups x 10 or pullups x 15 ThisContinue reading “WOD Thursday December 26th”

WOD Tuesday December 24th

Hey guys Holiday hours are as follows: Tuesday Dec 24th – 9-1 Wednesday Dec 25th – closed 26-30th normal hours Tuesday Dec 31st – 9-1 Wednesday Jan 1st – closed You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 BodyweightContinue reading “WOD Tuesday December 24th”

WOD Monday December 23rd

Hey guys Holiday hours are as follows: Tuesday Dec 24th – 9-1 Wednesday Dec 25th – closed 26-30th normal hours Tuesday Dec 31st – 9-1 Wednesday Jan 1st – closed 1. Back squat 3,3,3,3,3 2. 2. 10 rounds time of: 2 rope climbs 1 snatch (choose own weight) One attempt at each snatch per round.Continue reading “WOD Monday December 23rd”

WOD Friday December 20th

“Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.

WOD Thursday December 19th

1. Burgarian split squat (dumbells): 5,5,5,5,5 2. For time: 500 meter row 20 Deadlifts @ 225 / 155 400 meter row 15 Deadlifts @ 225 / 155 300 meter row 10 Deadlifts @ 225 / 155 200 meter row 5 Deadlifts @ 225 / 155 100 meter row 50,000 meters vs. Continue reading “WOD Thursday December 19th”

WOD Wednesday December 18th

1. Hang clean: 2,2,2,2,2 2. 5 rounds for time of: 5 Ring handstand pushups 5 Hang cleans @ 165 Who the heck is this guy?

WOD Tuesday December 17th

1. Bench press: Max day. Get it. 2. For time: 20,15,10,5 reps of: 2 pood Kettlbell swings Double unders Glute ham situps

WOD Monday December 16th

1. Front Squat: 3,3,3,3,3 2. 10 Rounds for time of: 200 meter run 5 Overhead squats @ 135/95 5 Pullups (strict) Thanks for coming out so early on a Saturday. The Reebok Outlet workout was a great time!

Don’t forget guys! Tomorrow at 8 am Reebok Outlet store in Ellenton. Be there. Three rounds of: 5 Deadlifts (405 / 265 lbs) 5 weighted One-legged squats, left leg (53 / 35 lb KB) 5 weighted One-legged squats, right leg (53 / 35 lb KB) Then, 80’ Handstand walk Time Cap: 7 minutes, The Cinco 2 beginsContinue reading