Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 6 “Echo” As many rounds as possible in 18 minutes of: 18 wallballs 18 Box jumps @ 24″ 18 One arm overhead squats with 1 pood kb (9 each arm) SFC Nic Moses. He is late of 3rd BN, 5th Special Forces Group stationed at Fort Campbell, KY. He was a SpecialContinue reading “WOD Tuesday April 17th”

Warm up # 21 1. Overhead Squat: Find 1 rep max 2. “The Berger Beater” As many rounds as possible in 20 minutes of: 5 Burpees 10 Kettlebell swings @ 1.5 pood 15 Air squats    

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

Warm up # 3 1. Pendlay Row: 5,5,5,5,5 2. 8 rounds for time of: 1 pood bottoms up kb press x 6 each side Single arm ring row x 4 each side 

Warm up # 22 1. Power snatch: Work up to a max double 2. For time: 50 Wallballs 50 Hand planted lateral Bench jumps (Place both hands at the head of a bench and jump from one side to the other while keeping your hands in place. Both feet must jump at the same time.Continue reading “WOD Wednesday April 11th”

Warm up # 23 1. Turkish get up: Every minute on the minute for 20 minutes alternate hands every minute. Try to increase in weight every few reps. 2.  20 seconds on 40 seconds off for 10 minutes: Pullups (any style of pullup is permited just use the same style for the entire 10 intervals,Continue reading “WOD Tuesday April 10th”

Warm up # 24 “Maressa” As many rounds as possible in 20 minutes of: 5 deadlifts @ 275 10 Front squats @ 135 15 Double unders

Warm up of your choice 1. Back squat: 1,1,1,1,1 2. For time: 9-6-3 reps of: 165 pound Thruster Muscle-up

Warm up # 6 For Time: Burpee Pullups x 20 Box jumps x 4 Burpee Pullups x 16 Box jumps x 8 Burpee Pullups x 12 Box Jumps x 12 Burpee Pullups x 8 Box Jumps x 16 Burpee Pullups x 4 Box Jumps x 20

Warm up # 19 1. Deadlift:  x 20 rep max. Touch and go only, no resting on the floor. 2. 10 rounds for time of: 5 Ring pushups 5 Strict pullups 10 Air squats I hope you guys realize how impressive these numbers are.