Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

The WordPress.com stats helper monkeys prepared a 2011 annual report for this blog.   Here’s an excerpt: The Louvre Museum has 8.5 million visitors per year. This blog was viewed about 120,000 times in 2011. If it were an exhibit at the Louvre Museum, it would take about 5 days for that many people toContinue reading “2011 in review”

Warm up of your choice For time: Carry mats Carry plates Carry kettlebells Carry bars Carry Dumbells Eat pizza Put mats down Put stuff together Put it in place Eat pizza

Annoncement!!! The gym will be closed on Friday and Saturday. We are moving to our new location @ 206 Southeast B ave. If you want to help come on by!  Warm up # 6 1. Double kettlebell strict press: max reps in 5 minutes with 1 pood in each hand 2. 5 rounds for time of: 15Continue reading “WOD Thursday December 29th”

Annoncement!!! The gym will be closed on Friday and Saturday. We are moving to our new location @ 206 Southeast B ave. If you want to help come on by!  Warm up # 6  1. Snatch 1.5 pood kettlebell x max reps in 10 minutes 2. For time: Run 200 meters 50 Double unders 115lb Thruster x 20Continue reading “WOD Wednesday December 28th”

Warm up # 6 “Cindy” As many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats

Warm up # 2 1. Back squat: 5,5,5,5,5 2. As many rounds as possible in 15 minutes of: 3 muscle ups 6 Hang Squat Snatches @ 85lbs 9 Wall balls

Warm up of your choice “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees every minute for the remainder of the 20 minutes.Continue reading “WOD Friday December 23rd”

Warm up # 3 1. Bench press: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)  

Warm up # 16 Max reps in 2 minutes of these 5 movements: 95 lb Sumo deadlift high pull 30″ Box jump 45 lb Dumbell snatch Ring pushups Wall balls Movements can be done in any order. 2 minutes rest between movements.

Warm up # 18 1. Jerk: 1,1,1,1,1 2. 3 rounds for time of: Bodyweight from shoulder to overhead x 5 Row 250 meters Pullups x 25