Warm up # 4 1. Every 2 minutes for 14 minutes: Press x 2 Push press x 4 Jerk x 6 2. For time: 40 Kettlebell swings @ 2 pood / 1.25 pood 400 Meter run 40 Kettlebell swings @ 2 pood / 1.25 pood https://www.youtube.com/watch?v=mmlGz5J_O4A https://www.youtube.com/watch?v=bS89_wepgBM This man is the reason I opened aContinue reading “WOD Thursday March 27th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday March 26th
Warm up # 2 6 Rounds for time of: 6 Muscle ups or 12 chest to bar pullups 12 Deadlifts @ body weight 18 Sit ups 24 Air squats
WOD Tuesday March 25th
Warm up # 6 1. Clean and jerk: 1,1,1,1,1,1,1,1,1,1 2. 2 rounds for time of: 20 Burpees 20 Double leg mountain climbers
WOD Monday March 24th
Warm up # 1 1. Back squat: 2 reps every 2 minutes for 12 minutes 2. Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bar 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
WOD Friday March 21st
Warm up of your choice “Andy bring’s the Dam Rath” 2 Rope ascents Run 200 4 Bar muscle ups Run 400 6 Snatches @ 115 lbs Run 800 8 Deadlifts @ 275 lbs Run 800 6 Snatches @ 115 lbs Run 400 4 Bar muscles ups Run 200 2 Rope ascents
FREE week for new members!
Hey guys we are excited to show everyone the new gym location here in Palmetto and so we are offering a FREE week for all new members, March 23rd-29th. Come to any class next week and invite your friends! See you then!
WOD Thursday March 20th
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
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
CrossFit Havoc 