Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Rent is Due! Thanks! Warm up # 13 1. 35/10 lb Weighted dip x max reps x 3 sets – rest 4 minutes between sets 2. For time: 1000 Meter row 100 Pushups 10 Rope climbs

Rent is Due! Thanks! Warm up #21 1.  75 Overhead squats @ 95lbs/65lbs in as few sets as possible. There is a 20 minute time cap. 2. “Grace” 30 Ground to shoulder to overhead @ 135lbs/95lbs

Happy New year! Rent is Due. Thanks! Warm up # 25 BRADSHAW U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds sufferedContinue reading “WOD Tuesday January 1st”

Yo guys, we are only going to offer 6 am classes on Tuesdays and Thursdays until further notice. That means the only 6 am class this week will be on Thursday, cause I’m not gettin’ out of bed after New Year’s eve if you’re not. Warm up # 23 1. Overhead squat: 5,5,5,5,5 2. Tabata intervals for these 4Continue reading “WOD Monday December 31st”

Warm up of your choice 1. Double unders or single unders: Max reps in 5 minutes 2. 20,15,10,5  reps for time of: Bar muscle ups 115 lb Hang squat snatches    

Warm up: 3 Rounds of: 30 second handstand hold, 5 burpees 1. Strict Press: 1, 1, 1, 1, 1 2. For time: 20, 15, 10, 5 Wallballs Russian Kettlebell swings @ 2 pood 

Warm up #1 1. Front Squats: 3, 3, 3, 3, 3 2. For time: 20, 15, 10, 5 Glute-ham sit-ups Strict pull-ups

Gym hours today: 6am class, 10am class, 11am-1pm open gym, 3pm-4:30 open gym, 4:30pm class. Tuesday the gym will be closed. Merry Christmas to everyone! Warm up #9 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 Bodyweight Power clean xContinue reading “WOD Monday December 24th”

Yoga with Nikki @ 5:30 today “Doomsday” 12 rounds for time of: 210 lb back squat x 12 reps 12 burpees

Warm up #15 1. Handstand push-ups: 3 sets of max reps in 1 minute, rest 3 minutes between each set 2. EMOTM for 15  minutes: Power Snatch Hang Power Snatch Hang Squat Snatch