Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 17 1. Overhead squat: 5,5,5,5,5 2. For time: 40 Overhead squats @ 95 lbs 40 Box jumps @ 20″ 40 Burpees 40 Pullups 40 Double unders 40 Kettlebell snatches @ 1.5 pood (20 each arm) 40 Lateral barbell jumps

Warm up of your choice 1. 100 meter row x 5 Rest 1 minute between efforts. 2. 3 rounds for time of: 205 lb Clean and jerk (power cleans are fine) x 5 205 lb Back squat x 15

Warm up 25 1. 5 x 10 Weighted glute ham raises 2.  As many reps as possible in 12 minutes of double-unders! Every time you miss perform 10 hand release push ups or 5 handstand push ups.

@ 5pm-6pm Jen will be available to talk about Nutrition, Paleo and the 24 Day Challenge. Warm up # 7 1. Tabata intervals for: Double leg mountain climbers 2. For 10 minutes: Do 1 strict press with 3/4 body weight …or whatever makes sense. 1 Strict pullup 2 Strict presses @ 3/4 body weight 2 Strict pullupsContinue reading “WOD Wednesday October 3rd”

Rent is Due. Thanks! Warm up # 8 3 rounds for time of: Ring Pushups x 30 135 lb Hang squat snatch x 20 reps Pistols x 10 (5 each leg)  

Rent is Due Thanks! Warm up #9 1. Front squat: 3, 3, 3, 3, 3 2. “Fran” 21, 15, 9 Thrusters @ 95/65 Pullups OR “Mega-Fran” 12, 9, 6 Thrusters @ 155/108 Bar muscle-ups

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up of your choice 1. As many reps as possible in 4 minutes of : 75 lb Barbell turkish get ups 2. “One arm Randy” For time: 75 one arm barbell snatches @ 75 lbs  

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up #25 1. As many reps as possible in 1 minute of Ring dips x 4 (rest 30 seconds between efforts) 2. As many reps as possible in 1 minute of Pullups x 4 (rest 30 second between efforts) 3. For time: 25 Backsquats @ 135/95 50Continue reading “WOD Thursday September 27th”

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up # 22 1. Every minute on the minute for 12 minutes: Hang Power snatch x 2 2. 4 Rounds for time of: 335 lb deadlift x 8 Wallballs x 16

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up # 2 1. Max effort Handstand pushups (do regular pushups if you do not have HSPU) x 1 set 2. Max effort Long jump (take 10 minutes to find max) 3. Max effort L sit x 1 4. Max distance handstand walk – takeContinue reading “WOD Tuesday September 25th”