Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 22 1. Overhead squat: 3,2,1,3,2,1 2. For time:  155 lb overhead squat x 20 Handstand pushup x 20 155 lb Front squat x 20 Ring dips x 20 155 lb back squat x 20  

Warm up of your choice 1. 400 meter run x 3  – Rest 3 minutes between efforts 2. For time -20,15,10,5 reps of: Toes to bar 30″ box jumps      

Warm up # 2 1. Weighted pushup: 10,10,10  2. 2 rounds for time of: 20 ab wheel rollouts (from knees) 20 Bench press @ 135 lbs 20 Hand planted lateral bench jumps ( double count ) 20  Swimming Frogs

Warm up # 19 “Culbreth”   For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Wednesday October 19th”

Warm up # 6 For time: 500 meter row 50 pullups 400 meter run 40 pushups (hand release) 300 meter row 30 pullups 200 meter run 20 pushups (hand release) 100 meter row 10 pullups

Warm up # 16 The 20 rep CrossFit total: Find you 20 rep max for these 3 movements: Back squat Strict press Deadlift The rules are as follows: Squat: Every rep must dip below parallel ( below parallel means the crease in the hip dipping below the height of the patella) and end at full extension ofContinue reading “WOD Monday October 17th”

Yo, check the sign up sheet at the gym and the CrossFit Havoc Facebook page to sign up for the BBQ Social at the gym this Sunday. Warm up of your choice. For time: 40 Box jumps @ 20″ 30 Bar facing burpees 20 thrusters @ 75 lbs 10 Muscle ups 20 thrusters @ 75 lbsContinue reading “WOD Friday October 14th”

Warm up # 24 1. One arm barbell snatch: 1,1,1,1,1 2. As many rounds as possible in 6 minutes of: 45 lb dumbell power snatch x 6 each side 45 lb dumbell overhead squat x 3 each side

Warm up # 14 For time: 35 lb weighted pullup x 25 Ring handstand pushups x 20 35 lb weighted pullup x 15 135 lb Strict press x 10 35 lb weighted pullup x 5 

Warm up # 15 1. Bench press: 3,2,1,3,2,1 2. 5 rounds for time of: 10 deadlifts @ 275 200 meter run