Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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.

Warm up # 20 1. Every minute on the minute for 20 minutes: 1 power clean, 1 hang squat clean, 1 jerk. 2. Complete the following for max reps : 1 minute of burpees 1 minute of mountain climbers (double count) 1 minute of one legged burpees 1 minute of double leg mountain climbers Do eachContinue reading “WOD Tuesday April 3rd”

Rent is Due. Thanks! Warm up # 10 1. Front Squat: 5,5,5,5,5 2. As many rounds as possible in 12 minutes of: 3 Wall climbs 30 Double unders  

Warm up of your choice Tabata intervals for these 4 movements: Burpees Deadlifts @ 185 lbs Double unders 1 pood goblet squats