Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 30 second hand stand hold x 3 1. Strict press:1,1,1,1,1 2. “Amanda” 9,7,5 reps for time of: Muscle ups 135lb Snatch

Warm up # 17 1. Back Squat: 5,5,5,5,5 2. “Fran” 21,15,9 reps for time of: 95 lb Thruster Pullups  

Warm up of your choice Every minute on the minute for 20 minutes perform: 4 Wallballs 3 Pullups 2 Wallballs 1 Pullup  

Warm up : snatch balance x 30 reps with empty bar or lighter 1. Hang Snatch: 1,1,1,1,1,1,1,1,1,1 2. 3 rounds for time of: 3/4  Bodyweight bench press x 12 One legged burpees x 24 (alternate legs on each rep)                        Sometimes you can keep the bar a little too close.

Warm up # 2 “Tommy V” For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Post time to comments. Enlarge image Senior Chief Petty Officer Thomas J. Valentine, 37,Continue reading “WOD Wednesday March 14th”

Warm up # 24 1. 15 minutes of something you suck at. 2. ” Helen”  3 rounds for time of:  400 meter run 1.5 pood swings x 21 Pullups x 12

Warm up # 5 1. Deadlift: 5,5,5,5,5 2. 10 Rounds for time of: 5 Handstand pushups 5 Front squats @ 155 lbs 5 Burpees

Hey open competitors we will be doing this workout on Saturday @ noon. Be there! Warm up of your choice CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar

Warm up # 22 1. Snatch Balance: 2,2,2,2,2 2. For time: Glute ham sit ups x 50 Pistols x 50 (25 each leg)  75 lb Overhead step ups x 50 (25 each leg) Back extensions x 50

Warm up # 19 1. Bench press: 3,3,3,3,3 2. 5 rounds for time of: 40 lateral barbell jumps 5 Clean (squat cleans) and jerks @ bodyweight This is why we do not use the thumbless grip on the bench press. The risk outweighs the reward.