Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Starting this Wednesday, February 8th, we will be offering classes at 5 pm and 6 pm daily. During class time there will be NO open gym access. If you plan on attending either session make sure you are stretched out prior to the start of class. Arriving late to the 5 pm class will push you intoContinue reading “WOD Tuesday February 7th”

Warm up # 23 1. Front squat: 1,1,1,1,1 2. “Diane” 21,15,9 reps for time of: 225lb Deadlift Handstand pushups or “Dianasaurus” 12,9,6 reps for time of: 365 Deadlift Ring Handstand pushups  

Warm up of your choice 1. Bench press: 3,3,3,3,3 2. Jumping bulgarian split squats: 50 reps each side as quickly as possible (break up as needed)  3. Max effort: 2000 meter row

Rent is Due. Thanks! Warm up # 2 As many rounds as possible in 20 minutes of: 20 double unders 10 hang power cleans @ 115 lbs

Today is the 1st. Rent is due. Thanks! Warm up: 3 rounds of: glute ham raise x 10 / glute ham sit up x 10 1. Deadlift: 5,5,5,5,5 2. 5 rounds for time of: 10 Kettlebell swings @ 2 pood 10 Kettlebell one arm overhead squats ( 5 each arm) @ 2 pood    

Warm up # 25 1. Turkish get up: Find 1 rep max for each side 2. 3 rounds for time of: 85lb Strict press x 20 Pullups x 20 85 lb Front squat x 20 800 meter run

Warm up # 8 Total this: Clean and jerk Overhead squat Bench press You get 3 attempts at each movement. the sum of your best attempt on each lift is your total.

Warm up of your choice “GI Jane” 100 burpee pullups for time

Warm up # 12 ” Skeletor” 6 rounds for time of: 12 thrusters @ 115 lbs 12 Lateral barbell jumps (double count) 12 Sumo deadlift highpulls @115 lbs 12 Lateral barbell jumps (double count)

Warm up: 100 meter bear crawl 1. Windmills: 5,5,5  2. Accumulate 3 minutes of a handstand hold, or 4 minutes of a pushup plank hold as quickly as possible. 3. 100 meter row intervals: row 5 intervals with 45 seconds of rest between efforts. Each interval should be a max effort.