Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 9 1. Front Squat: 3, 3, 3, 3, 3 2. “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Warm up of your choice For time: 40 Kneeling squat jumps 40 Push press’ @ 115lbs 40 Double leg mountain climbers 40 Front squats @ 115 lbs 40 Lateral barbell jumps (double count) 40 Hang power cleans @ 115 lbs  

Warm up: 3 rounds of Glute ham raise x 10 / Sit up x 10  1. 5 Intervals of:  Max 2/1.5 pood kettlebell swings in 1 minute (Russian) Rest 1 minute 2. For time:  50′ Handstand walk 30 Glute ham sit ups 50′ Handstand walk 20 Burpees 50′ Handstand walk 10 Bar muscle ups  Continue reading “WOD Thursday May 9th”

Warm up #19 1. Deadlift: 3, 3, 3, 3, 3 2. For Time: Run 800 meters 8 Clean & Jerk @ bodyweight 80 Double unders 8 Clean & Jerk @ bodyweight Run 800 meters

Warm up #11 1. Weighted pullups: 5, 5, 5, 5, 5 2. 10 Rounds of: 8 Knees-to-elbows 10 Thrusters @ 65 lbs / 45 lbs

Warm up # 20 1. Back squat: 5,5,5,5,5 2. 5 rounds for time of: Inside outside pushups on to 15lb plates x 10 30″ box jumps x 15  

Warm up of your choice 10 rounds for load and time of: 1 Snatch 2 Muscle ups You have one attempt at the snatch for each round. Your score is the total weight in pounds succesfully lifted divided by the time in which it takes you to complete the entire workout. For example: If youContinue reading “WOD Friday May 3rd”

Warm up # 8 1. Strict press: 3,3,3,3,3 2. “Air Force” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on toContinue reading “WOD Thursday May 2nd”

RENT IS DUE. THANKS! Warm up: 400 meter run/400 meter row 1. 15 Minutes of gymnastics skill work. Example: kipping pullups, muscle ups , handstands, handstand walk  etc. 2. For 20 minutes: Even minutes: Clean and jerk x 1 Odd minutes: 5 Pullups (choose your style: kipping, strict, weighted kipping, weighted strict) Way ahead of hisContinue reading “WOD Wednesday May 1st”

Warm up: 2 rounds – 10 pushups/10 Bench dips 1. Bench press: 3, 3, 3, 3, 3 2. 3 Rounds for time of: 15 Handstand pushups 30 Hand planted lateral bench jumps (double count) 45 Situps