Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice “C.L.B.” For time: 40 Glute ham sit ups 40 air squats 400 meter farmers walk with 55/35 lbs per hand 40 air squats 40 Glute ham sit ups

Warm up #13 Today is Victor’s 8th B-day! “Victor” For Time: 4 Rounds of: 9 Thrusters @ 135 / 95 lbs  13 Kettelbell Swimgs @ 2 pood / 1.5 pood  Then: 4 Rounds of: 9 Ring Dips 13 Burpee pullups

Today @ 5pm-6pm – You can talk to Jen about Nutrition (Zone, Paleo, 24 Day Challenge) Warm up #5 1. Max Rope Climbs in 5 min (Recommend: long socks/boots/no new balance minimus) 2. 2 Rounds for Time of: 20 Hang Power Cleans @ 95 lbs/65 lbs 40 Sit ups    

Warm up #3 ” BLAKE” 4 rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jumps @ 24″ 20 Wallballs @ 20 pound ball 10 Handstand push ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity inContinue reading “WOD Tuesday September 11th”

Warm up #6 1. Front Squat: 1, 1, 1, 1, 1 2. As Many Rounds As Possible in 20 minutes of: 10 Pullups 10 Front Squats @ 50% of 1 rep max 10 Burpees

warmup of your choice 1. pushpress 5×3 2. 3 rounds for time 15 bodywieght backsquat  15 handstand pushups  

Warm up # 22 1. Hang snatch: x 1 rep every minute on the minute x 10 minutes 2. 3 rounds for time of: 75/53 lb hang snatch x 20 20″ box jump x 20 holding 25/10 lbs in each hand

Rent is due! Thanks! @ 5pm-6pm – You can talk to Jen about Nutrition (Zone, Paleo, 24 Day Challenge) Warm up # 1 For Time: 10 Hang Power Cleans @ 3/4 Bodyweight  20 Push Jerks @ 3/4 Bodyweight 30 Front Squats @ 3/4 Bodyweight 40 Deadlifts @ 3/4 Bodyweight

Rent is due. Thanks! 1. Weighted Pushup: 10,10,10 2. 4 rounds for time of: Strict pullups x 8 Single arm kettlebell sit up to press x 16 @ 1 pood (8 each arm) Double unders x 32

Today is the 1st. Rent is Due. Thanks! Warm up # 14 1. Back squat: 5,5,5,5,5 2. 6 rounds for time of: 6 Thrusters @ 115 lbs 12 Ring dips 18 Box jumps @ 24″