Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Thank you to everyone who came out this past Saturday. We raised over 600 dollars for Ssgt Mills and his family! Warm up # 8 1. Front squat x 50 This is one set as heavy as possible. Good luck. 2. 2 rounds for time of:  20 Clapping pushups 20 Hand relaese pushups 20 Hand release clappingContinue reading “WOD Monday April 23rd”

We are having a fundraiser WOD THIS SATURDAY April 21st at 12:00pm for Ssgt Travis Mills, cousin of Boomer Betts who worked out at CF Havoc last year while stationed at Ft Sill. http://travismills.org/Home_Page.html Warm up of your choice 5 rounds for time of: 3 Rope climbs 6 Dumbell bench presses @ 3/4 bodyweight 9Continue reading “WOD Friday April 20th”

We are having a fundraiser WOD THIS SATURDAY at 12:00pm for Ssgt Travis Mills, cousin of Boomer Betts who worked out at CFHavoc last year while stationed at Ft Sill. http://travismills.org/Home_Page.html Warm up:  2 rounds of Glute ham raise x 12 Glute ham sit up x 12 1. Deadlift: 3,3,3,3,3 2. 3 Rounds for timeContinue reading “WOD Thursday April 19th”

We are having a fundraiser WOD THIS SATURDAY at 12:00pm for Ssgt Travis Mills, cousin of Boomer Betts who worked out at CFHavoc last year while stationed at Ft Sill. http://travismills.org/Home_Page.html Warm up: 5 strict pullups, 10 pushups, 20 situps, 40 jumping jacks 1. Jerk: 1,1,1,1,1 2. 3 rounds for time of: 800 meter runContinue reading “WOD Wednesday April 18th”

Warm up # 6 “Echo” As many rounds as possible in 18 minutes of: 18 wallballs 18 Box jumps @ 24″ 18 One arm overhead squats with 1 pood kb (9 each arm) SFC Nic Moses. He is late of 3rd BN, 5th Special Forces Group stationed at Fort Campbell, KY. He was a SpecialContinue reading “WOD Tuesday April 17th”

Warm up # 21 1. Overhead Squat: Find 1 rep max 2. “The Berger Beater” As many rounds as possible in 20 minutes of: 5 Burpees 10 Kettlebell swings @ 1.5 pood 15 Air squats    

Warm up of your choice Lucky 13 3 rounds for time: 13 push ups 13 situps 13 box jumps @ 20″ 13 kb swings @ 1.5 pood 13 45lb push press 13 pullups 13 mountain climbers (double count) 13 knees to elbows 13 walking lunges (each leg) 13 parallel bar dips 13 air squats 13 jumpingContinue reading “WOD Friday April 13th”

Warm up # 3 1. Pendlay Row: 5,5,5,5,5 2. 8 rounds for time of: 1 pood bottoms up kb press x 6 each side Single arm ring row x 4 each side 

Warm up # 22 1. Power snatch: Work up to a max double 2. For time: 50 Wallballs 50 Hand planted lateral Bench jumps (Place both hands at the head of a bench and jump from one side to the other while keeping your hands in place. Both feet must jump at the same time.Continue reading “WOD Wednesday April 11th”

Warm up # 23 1. Turkish get up: Every minute on the minute for 20 minutes alternate hands every minute. Try to increase in weight every few reps. 2.  20 seconds on 40 seconds off for 10 minutes: Pullups (any style of pullup is permited just use the same style for the entire 10 intervals,Continue reading “WOD Tuesday April 10th”