Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. 6 rounds each for time of: 6 Deadlifts @ 65% of 1 rep max 6 Burpees 3 Deadlifts @ 65% of 1 rep max 3 Burpees Rest 2 minutes between rounds  

Warm up # 13 1. One arm barbell snatch : find 1 rep max 2. Complete 5 rounds of: Dumbell farmers walk x 50 meters Dumbell hang clean x 5 reps Shoulder to overhead x 5 reps Try and increase the weight on each set. Each set is done straight through without putting down theContinue reading “WOD Thursday March 22nd”

Warm up # 25 “Fight gone bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) SumoContinue reading “WOD Wednesday March 21st”

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