Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice As many rounds as possible in 20 minutes of: 100 Meter run 10 Parallette pass throughs 100 Meter run 10 Double count hand hops on and off of  one 45 lb bumper plate    

Warm up with empty bar work:  Heaving snatch balance x 10, Snatch balance x 10, Overhead squat x 10  1. Every minute on the minute for 10 minutes: 1 Power snatch 1 Hang snatch Try and increase the load for as long as possible. Don’t start with warm up weight either. 2. For time: 20Continue reading “WOD Thursday November 8th”

Nutrition w/ Jen @ 5pm YOGA is Free today @ 7pm Warm up # 2 For time: 15 Muscle ups 100 feet of long jumps. Choose a distance and stick with it. 4 foot x 25 reps, 5 foot x 20 reps, 6 foot x 17 reps, 7 foot x 14 reps. 15 Thrusters @ 155Continue reading “WOD Wednesday November 7th”

Warm up #4 1. Max tire flips in 3 minutes 2. For Time:  30 Power cleans @ bodyweight 30 Lateral barbell jumps (double count) 30 Deadlifts @ bodyweight 30 Lateral barbell jumps (double count)

YOGA @ 6pm! Free for anyone wanting to check it out! Warm up #6 1.  Back squat: 5,5,5,5,5 2. Complete as many rounds and reps as possible within 4 minutes of each one of these 4 pairs of movements. 10 Pushups 10 Sit ups Rest 1 minute. 10 Pullups 10 Air squats  Rest 1 minute. 10 DoubleContinue reading “WOD Monday November 5th”

Rent is due! Thanks! Join us this Saturday for The Honey Badger Challenge. Starts @ 9am! Warm up of your choice 1. 10 minutes of something you suck at 2. 8 rounds for time of: 12 power wallballs ( no squat ) 6 Burpee pullups  

Rent is due! Thanks! Join us this Saturday for The Honey Badger Challenge. Starts @ 9am! Warm up: Snatch drills with PVC pipe 1. Snatch: Find 1 rep max 2. For Time: Run 800 meters 10 Sumo-deadlift high-pulls @ 115 lbs / 83 lbs Run 400 meters 20 Sumo-deadlift high-pulls @ 115 lbs / 83Continue reading “WOD Thursday November 1st”

Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs  31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @ 20″ 10 Chest to bar pullups 31 BoxContinue reading “WOD Wednesday October 31st”

Warm up # 13 1. Max pullups in 3 minutes: choose a style and stick with it- kipping, strict, weighted, etc. 2. Max kettlebell snatches in 3 minutes: 1.5 pood for bros, 1 pood for chicas. 3. Max wallballs in 3 minutes 4. Max sit ups in 3 minutes: choose a style and stick withContinue reading “WOD Tuesday October 30th”

Warm up # 22 1. Overhead Squat: 3,3,3,3,3 2. As many rounds as possible in 10 minutes of: Power clean and jerk @ Bodyweight x 3 Burpees x 2  15′ Rope climb x 1