Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: Row 250 meters x 4 rest one minute between efforts, or accumulate 3 minutes of handstand hold. 1. Thruster 5-5-3-3-1-1-10 2. 5 rounds for time of: Run 400 or row 500 meters 20 Kettlebell swings @ 1.5 pood

Warm up # 7 TJB-DAY 21,15,9 reps for time of: Chest to bar pullups Ring dips Pistols 225 lb deadlift

Warm up: mountain climbers x 20 / 25 lb front plate raise to tricep extension x 10 x 2 rounds 1. For 10 minutes: do as many strict pullups in 30 seconds as possible and rest for 30 seconds. Goal is max strict pullups at the end of 10 minutes. 2. 4 rounds for timeContinue reading “WOD Tuesday August 14th”

Warm up # 2 1. Back squat: 2 reps every minute on the minute for 10 minutes 2. For time: 5 Rope climbs 3 rounds of: 5 Wall climbs 5 Handstand pushups 5 Thrusters @ 135lbs end the workout with 5 more rope climbs.

Check the EVENTS page for new events! Warm up of your choice 1. Dumbell bench press: 5,5,5,5,5 2. For time: 40 Glute ham sit ups 80 Double unders 40 Toes to bar 80 Double unders

Warm up # Bussell’s Muscles 5 Rounds for time of: 225 lb clean and jerk x 5 Muscle ups x 5 275 lb Back squat x 5 I know this seems a little out of reach for most. Sometimes we do silly stuff. Scale as needed.    

Warm up # 22 1. Snatch x 1 rep every minute on the minute for 10 minutes 2. 3 rounds for time of: 20 kneeling squat jumps 20 one legged box jumps @ 20″ (10 each leg)

Warm up # 7 For time: 5 Long jumps @ 7′ 20 kb swings @ 2 pood (Russsian) 5 Long jumps @ 7′ 40 Air Squats 5 Long jumps @ 7′ 60 Pushups 5 Long jumps @ 7′ 40 Air squats 5 Long jumps @ 7′ 20 kb swings @ 2 pood (Russian) 5 Long jumpsContinue reading “WOD Tuesday August 7th”

Warm up # 21 1. Overhead squat 5,5,5,5,5 2.  For time: 15 strict pullups 30 kipping pullups 15 Strict presses @ 95 30 Push presses @ 95 10 Strict pullups 20 kipping pullups 10 strict presses @ 95 20 push presses @ 95 5 Strict pullups 10 kipping pullups 5 strict presses @ 95 10 pushContinue reading “WOD Monday August 6th”

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. 3 rounds for time of: 225 lb back squat x 10 Handstand pushups x 15