Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice 1. Behind the neck jerk: 1,1,1,1,1 2. 21,15,9 reps for time of: Handstand pushups 2 pood kettlebell swings

Warm up: Russian kettlebell swings x 50 1. Max distance Long jump 1,1,1,1,1 2. 21,15, 9 reps for time of: Ring pushups Toes to bar

Warm up: 30 seconds of handstand holds x 3  1. Strict press: 1,1,1,1,1 2. 21,15,9,reps for time of: Burpees 115 lb overhead squat

Warm up # 7 1. Weighted pullup: 1,1,1,1,1 2. “Fran” 21,15,9 reps for time of: 95 lb thruster Pullups

Warm up # 1 1. Back squat: 1,1,1,1,1 2. 21-15-9 reps for time of: 135 pound Clean GHD sit-up

Warm up of your choice 2 rounds for time of: 50 meters of bear crawl 50 meters of  burpee broad jumps  25 meters of handstand walks 

Warm up # 2 1. Weighted pushup: 5,5,5,5,5 2. 2 rounds for time of: 315 lb Deadlift x 15 225 lb Back squat x 10 Double unders x 50

Warm up # 4 1. 4 Rounds not for time of:  Glute ham raise x 12 Glute ham sit ups x 12 try and add some weight to each movement. 2. For time: 10 Muscle ups 75 lb push press x 100 Row 1000 meters What do you think?    http://shine.yahoo.com/healthy-living/georgia-childhood-obesity-campaign-draws-criticism-205800371.html

Hey guys, credit card machine is still down, please bring your rent in form of cash or check. Thanks. Warm up # 18 1. Deadlift: 1,1,1,1,1 3. For time: 15′ rope climb x 5 2 pood kettlebell swings x 50 15′ rope climb x 5

New Year! New Facility! Don’t forget we are in our new location: 206 Southeast B ave. Please bear with us as we ease into the new space. Rent is due today but our credit card machine is not hooked up yet because of the holiday. Please bring checks or cash for your payments. Thank you.  WeContinue reading “WOD Monday January 2nd”