Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice “Brian” Three rounds for time of: 15 foot Rope climb, 5 ascents 185 pound Back squat, 25 reps Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs). Post time to comments. Enlarge image U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned toContinue reading “WOD Friday May 18th”

Warm up # 19 1. Weighted Pullups: 3,3,3,3,3 2. Five rounds for time of: 135 pound Power clean x 10 Wallballs x 15  

Warm up # 2 The Army PT test: CrossFit Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run Thr next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups, situps, and 800 meter splits forContinue reading “WOD Wednesday May 16th”

Warm up # 13 Sorry guys…  For time: Muscle ups x 20 135 lb Thruster x 20 135 lb Strict press x 20 Knees to elbows x 20 Glute ham sit ups x 20 Toes to bar x 20 Lateral barbell jumps x 20 30″ box jumps x 20 Burpees x 20

Warm up:  Sotts press x 15   Glute ham raise x 15 x 2 rounds 1. Overhead Squat x 50 reps (This is one set as heavy as possible) 2. Every minute on the minute for 20 minutes: 2 Deadlifts 2 Hang power cleans 1 Jerk

Warm up of your choice 1. Row 100 meters x 4 with 45 seconds rest between efforts 2.  “Grace” For time: 135 lbs from ground to shoulders to overhead x 30 reps Or Running Grace: 10 rounds for time of: 135 lbs from ground to shoulders to overhead x 3 100 meter run

Warm up # 23 1. Behind the neck jerk: 1,1,1,1,1,1,1,1,1,1 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups  

Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/ Warm up # 1 “Cindy” As many rounds as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Or “Cindysaurus” As many rounds as possible in 20 minutes of: 5 Rope climbs 10 WeightedContinue reading “WOD Wednesday May 9th”

Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/ Warm up # 13 1. Weighted pullup: 5,5,5,5,5 2. “Elizabeth” 21,15,9 reps for time of: 135 lb Clean Ring dips

Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/ Warm up # 5 1. Front squat: 1,1,1,1,1 2. 2012 CrossFit Games Regional: Individual Event 1 “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups