Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Hey Guys, Saturday @ 2 pm is Leeloo’s 3rd birthday party at the gym. Stop by and bring your families if you get a chance. Thanks. Warm up of your choice “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 22 1. Hang Snatch (aka hang squat snatch): take 20 minutes to work on technique. 2. Sotts press: 3,3,3,3,3 3. Max rep thrusters @ 65/45 lbs in 2 minutes. I would like to thank everyone for their cooperation as we transition into a more organized and productive facility. Thanks.  

Warm up # 7 1. Split jerk: Take 20 minutes to work on technique 2. As many rounds as possible in 8 minutes of: 2 Broad jumps @ 6′  4 one leg  burpees 6 Double leg mountain climbers This is the heaviest Clean and jerk of all time.    

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.