Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 20 1. Overhead squat: 3,3,3,3,3 2. For time: 30 knees to elbows 5 dead hang Pullups 20 knees to elbows 10 dead hang pullups 10 Knees to elbows 15 dead hang pullups Big thanks to everyone who came out to The WOD for the Heart on Saturday. We had a great turnoutContinue reading “WOD Monday December 5th”

Rent is Due. Thanks! Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up of your choice “Jordan” 300 yard bear crawl 60 pullups 300 double unders 20 wall climbs

Today is the 1st. Rent is Due. Thanks! Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up # 7 1. Deadlift x max weight x 30 reps x 1 set. All reps must be touch and go, no resting on the floor. 2. AsContinue reading “WOD Thursday December 1st”

Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up # 8 Tire flips x max reps in 2 minutes 45 lb Weighted pullups x max reps in 2 minutes 135 lb from ground to overhead x max reps in 2 minutes. PickContinue reading “WOD Wednesday November 30th”

Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up #16 1. Strict Press: 5,5,5,5,5 2. For time: 9,6,3 reps of: Muscle ups 40″ Box jumps Do 18 2 pood kettlebell swings after the first round, 12 after the 2nd, and 6Continue reading “WOD Tuesday November 29th”

Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up # 9 1. Back squat: 5,5,5,5,5 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45 lb weighted pushup (chest to the ground, full extension at the top) 115 lb sumo deadlift high pull  Continue reading “WOD Monday November 28th”

Warm up of your choice 1. Two hands anyhow: 1,1,1,1,1,1 2. 3 rounds for time of: 50 double unders 10 Hang power cleans @ 155lbs

The Gym will be opened from 10 am to 1 pm only today. Warm up #  24 “Gobble Gobble” For time: 32 kilo kb snatch x 20 (10 each side) 315lb deadlift x 30 135lb from shoulder to overhead x 40 32 kilo kb thruter x 50 (25 right, 25 left)  

ANOUNCEMENT!! The gym will be open from 10 am till 1 pm only on Thursday November 24th. Warm up # 8 1. Bench Press: 3,3,3,3,3 2. For time: 25,20,15,10,5 reps of: Pullups Jumping lunges (Double count)

Warm up # 21 1. 3/4 bodyweight overhead squat x max reps within 3 sets. Rest 3 minutes between efforts. 2. For time: 20 Burpees 20 Thrusters @ 3/4 bodyweight 20 Burpees