Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 23 1.  Strict pullups every minute on the minute for as long as possible adding 1 rep each minute. 2.  4 rounds for time of:  400 meter run Bodyweight clean and jerk x 5  

Warm up # 12 1. Snatch Balance or Heaving Snatch Balance: 5,5,5,5,5 2. 4 Rounds for time of: 12 Toes to bar 12 Pistols (6 each leg) 12 Wallballs 12 Jumping air squats (air squat with a hop at the top)  

Warm up #8 “MLK”  For time: 12, 9 ,6, 3 1.5 Bodyweight deadlift Muscle ups 3/4 Bodyweight overhead squats Handstand pushups  

Warm up of your choice 1. Turkish get up: 1 rep every minute on the minute for 12 minutes, alternate arms each minute 2. 3 Rounds for time of 115 lb Thruster x 10 250 Meter row

Warm up # 2 1. For time: 100 Double unders 100 Situps Partition as needed 2. For time: 75/53 lb Snatch x 10 30″ Box jump x 2 95/63 lb Snatch x 8 30″ Box jump x 4 115/73 lb Snatch x 6 30″ Box jump x 6 135/83 lb Snatch x 4 30″ Box jumpContinue reading “WOD Thursday January 17th”

Girls Night is tonight at 6:30. Do WOD. Dinner at Las Margaritas. Watch Gangster Squad. All ladies are invited. Warm up #4 1. Strict press: 3, 3, 3, 3, 3 2. “Cindy” As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Air Squats

Warm up # 15 1. 25 minutes to work on jerk technique: work up to a decent weight, fucus mainly on making every rep perfect. 2. As many rounds as possible in 10 minutes of: 6′ / 4′ Broad jumps Deadlifts @ bodyweight Start at 1 of each and keep adding 1 rep to each movementContinue reading “WOD Tuesday January 15th”

Warm up:  2 rounds – Air squat x 15 / Russian swings x 15 1. Front Squat: 5,5,5,5,5 2. 3 rounds for time of: 10 Muscle ups 135 lb barbell lunge x 10 each leg

Warm up of your choice 1. Weighted pullup: Find 1 rep max 2. For time: 185 lb power clean x 15 Glute ham sit ups x 30 400 meter run holding a 45/25 lb plate 185 lb power clean x 10 Glute ham sit ups x 20 400 meter run holding a 45/25 lb plate 185Continue reading “WOD Friday January 10th”

Warm up: 3 rounds of 10 pushups , 10 back extensions , 10 situps 1. Bench Press: 3,3,3,3,3 2. 5 rounds for time of: Handstand pushups x 10 Kneeling squat jumps x 15