Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

This Saturday is the Partner WOD! Join the event on Facebook! Warm up: 20 pushups / 20 back extensions / 20 kb swings / 20 air squats 1. Overhead squat: 3,3,3,3,3 2. 3 Rounds for time of: 75 lb overhead squat x 25 Pullups x 25

Warm up of your choice   RYAN Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. First posted 8 October 2008 Five rounds of: 7 Muscle-ups 21 Burpees EachContinue reading “WOD Friday August 24th”

Warmup # 25 1. One super heavy set of 20 Back squat 2. 4 rounds for time of: 20 Thrusters @ 45lb dumbbells or 75lb barbell Run 400 meters or Row 500 meters 20 Lunges (10 each leg) holding 45lb dumbbells or 75lb barbell

Warm up # 22 1. Heaving snatch balance: 1,1,1,1,1,1,1,1,1,1 2. 10 rounds time of: 2 rope climbs 1 snatch (choose own weight) One attempt at each snatch per round. Score is total snatch weight divided by time. Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight liftedContinue reading “WOD Wednesday August 22nd”

Don’t forget the Girl-On-Girl WOD this Thursday at CrossFit Complete. We will leave from the gym at 4:45pm and girls bring your CRAZY socks! Warm up # 15 1. Strict press: 5,5,5,5,5 2. For time: 60 Kettlebell snatches @ 1.5 / 1 pood (30 each arm) 50 Deadlifts @ 135 / 95 lbs 40 Box jumps @Continue reading “WOD Tuesday August 20th”

Don’t forget the Girl-On-Girl WOD this Thursday at CrossFit Complete. We will leave from the gym at 4:45pm and girls bring your CRAZY socks! Warm up: wall sit x 30 seconds / pushups x 15 x 2 rounds 1. Front squat: 2 reps every minute on the minute for 10 minutes 2. Within 10 minutes: runContinue reading “WOD Monday August 20th”

Warm up of your choice For time: “Happiness” 155 lb Power clean x 20 155 lb Thruster x 15 155 lb Snatch x 10 155 lb Sumo deadlift highpull x 5 Begin every minute with 5 burpees.

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”