Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 19 1. Front Squat: 3,3,3,3,3 2. 5 rounds for time of: 255 deadlift x 10 7 foot long jump x 10 ( Scale jump as needed but make sure you hit your mark on every jump!)

Warm up of your choice: For time: Row 1500 meters Handstand pushups x 25 135 lb deadlift x 50 Situps x 100  

Warm up # 15 1. Max Muscle ups in 5 minutes 155 lb Power snatch x 2 155 lb Overhead squat x 4 135 lb Power snatch x 4 135 lb Overhead squat x 6 115 lb Power snatch x 6 115 lb Overhead squat x 8 95 lb Power snatch x 8 95 lb Overhead squat x 10

Warm up # 11 1. Weighted dip 10,10,10 2. For time: 205 lb Power clean x 2 205 lb Front squat x 4 185 lb Power clean x 4 185 lb Front squat x 6 165 lb Power clean x 6 165 lb Front squat x 8 145 lb Power clean x 8 145 lbContinue reading “WOD Wednesday December 14th”

Warm up # 1. Hang Power clean: 2,2,2,2,2 2. 4 rounds for time of: 1.5 pood kettlebell swings x 20 30″ box jumps x 10

Warm up # 2 1. Back squat: 3,3,3,3,3 2. For time : 20,15,10,5 of: Pullups 75 lb thrusters Lateral Barbell jumps (double count) This is why kids should not be in the weight room unsupervised.

Warm up of your choice 5 rounds for time of: 315 deadlift x 5 Burpees x 10 Glute ham sit ups x 15

Warm up # 10 6 rounds for time of: Back squat x 6 Strict press x 6 Pullups x 12 Use 70% of your 1 reps max for both barbell movements.

Warm up # 1 1. 5 minute kettlebell snatch test: Perform as many snatches as possible in 5 minutes using only one kettlebell. The Kettlebell may not be put down and the the only authorized rest position is with your arm fully extended overhead. You can change arms in the hang position but you canContinue reading “WOD Wednesday December 7th”

Warm up # 17 1. Clean and jerk: Work up to max single 2. “Nasty Girls” 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans 95/135lbs