Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice “Lucky 13” 3 rounds for time of: 13 push ups 13 situps 13 box jumps @ 20″ 13 kb swings @ 1.5 pood 13 push press @ 45lbs 13 walking lunges (each leg) 13 mountain climbers 13 knees to elbows 13 pullups 13 parallel bar dips 13 air squats 13 backContinue reading “WOD Friday July13th”

Warm up # 11 1. Strict press: 2 reps every minute on the minute for 10 minutes 2. For time: 50 pullups 50 Back squats @ 135 lbs 50 Deadlifts @ 135lbs 50 Lateral barbell jumps (double count)  

warmup # 18 10 rounds for time of 5 burpee box jumps @ 20″ 10 hand release pushups 15 unanchored situps 20 jumping lunges

warmup # 3 1. Front squat 2×5 heavy 2. Amrap in 15 minutes of 1 rope climb 5 sdhp @ 95″ 5 burpees 10 overhead squats @ 95″

Warmup # 13 1. Deadlift work up to heavy single for the day. Then take 80% of that number and perform 3×5 2. for time: 500 meter row then: 21-15-9 of 95 lb muscle snatch toes to bar

warmup # 1 1. power clean squat clean and jerk 1+1+1 x 8 @ 80 % of one rep max or heavy perform one set of  the sequence every 60 seconds for 8 rounds 2. four round for time sandbag ground to shoulder x 20 (10 each side) double-unders x 50 box jumps @ 20′  xContinue reading “WOD Friday July 5”

warmup # 13 1. four max effort trials of either l-sit or plank 2.  Amrap in 10 minutes of 5 pullups 4 toes to bar 3 cleans @ 155 2 snatch @ 155

warmup # 3 “Old red white and blue” tabata of the following burpees burpee pullups burpee box jump @ 20′ burpee lateral jumps score is least amount of each added together.

warmup # 1 1. Push press 3 x 5 2. For time of 42 wall balls 21 ring dips 30 wall balls 15 ring dips 18 wall balls 9 ring dips

Warmup # 13 1. Back Squat 5×5 @ 85% or heavy 2. Amrap in 10 minutes of 5 kettlebell snatches each arm @ 2 pood 2 rope climbs 20 air squats