Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice As many rounds as possible in 20 minutes of: Sit ups x 15 Double unders x 15 135 lb Deadlift x 15

Due to unforseen circumstances we will not be having the Strongman Challenge on June 23rd. Instead we will be having a Pot Luck/Barbeque at the gym on the 23rd at 1pm. Come eat and hang out. See sign up sheet at the gym. Warm up : 2 min of handstand hold 1. Strict Press: 3,3,3,3,3Continue reading “WOD Thursday June 14th”

Warm up # 25 1. As many reps as possible in 15 minutes of: Muscle ups Every time you miss a rep you must perform air squats. On the first miss, 10 reps, on the second, 15, on the third 20…. continue adding 5 reps for every time you miss a rep. 2. Row maxContinue reading “WOD Wednesday June 13th”

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up: 2 rounds of : hand hops x 15 / sit ups x 15 1. Weighted pushup: 5,5,5,5,5 2. 5 rounds for time of: 2 pood swings (Russian) x 15 Barbell rollouts x 10 Strict pullups x 5

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up # 24 1. Back squat: Find 1 rep max 2. 3 rounds for time of: Rope climb x 4 Wall climbs x 4 or Handstand walk x 40 feet High box jump x 8 (high means really high)Continue reading “WOD Monday June 11th”

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up of your choice “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you moveContinue reading

  CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up # 15 1. Find max distance long jump 2. For time: 400 meter run 15 muscle ups 400 meter run 15 Thrusters @ 135 lbs 400 meter run 15 Sumo deadlift high pulls @ 135 lbsContinue reading “WOD Thursday June 7th”

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up: 2 rounds of: Pushup x 15 / Box jump x 15 1. Hang power clean: 1,1,1,1,1 2. 5 rounds for time of: 5 Hang power cleans @ 70% of 1 rep max 7 Burpees

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up # 11 1. Bench press: 5,5,5,5,5 2. 3 rounds for time of: Glute ham sit up x 15 Handstand pushup x 15 135lb Back squat x 15

Rent is Due. Thanks! CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up # 1 1. Front Squat: 5,5,5,5,5 2. Within 15 minutes Complete 3 rounds of: 1.5 pood Turkish get up x 1.5 (right side) 1.5 pood Snatch x 10 (right side) 1.5 pood Turkish get up x .5 (rightContinue reading “WOD Monday June 4th”