Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 4 1. Back Squat : 3,2,1,3,2,1 2. 3 Rounds for time of: 20 Glute ham sit ups 15 Hang Squat snatch @ 115lbs

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. For time: Row 1000 meters 45lb dumbell thrusters x 30 30″ box jump x 30

Warm up # 25 For time: 400 meter run 40 jumping pullups 400 meter run 40 jumping pullups  400 meter run 40  hand release clapping pushups 400 meter run 40 hand release clapping pushups

Warm up # 13 1. Power clean: 3,2,1,3,2,1 2. 30 reps for time of: 185lb clean and jerk

Rent is due. Thanks! Warm up # 11 1. Strict press: 3,2,1,3,2,1 2. 10 rounds for time of: 20 double unders 10 Snatches @ 1.5 pood ( 5 each side) 5 Back squats @ 135 lbs – from the floor is rx’d 

RENT IS DUE! THANKS! Warm up # 3 1. Front squat: 3,2,1,3,2,1 2. 3 Rounds for time of: 75 lb barbell turkish get up x 6 ( 3 each side) 75 lb barbell single arm power snatch x 12 ( 6 each side)

Tommorrow is the first. Rent is Due. Thanks. Warm up of your choice For time: 30 pullups 300 meter Waiter walk  with 45 lb dumbell (150 meters left 150 meters right) 30 pullups 300 meter single arm rack walk with 1.5 pood kettlebell (150 meters right 150 meters left) 30 pullups 300 meter zercher carryContinue reading “WOD Friday September 30th”

Warm up # 18 1. Back Squat: 3,3,3,3,3 2. As many rounds as possible in 12 minutes of: 2 pood kettlebell swings x 12 185 lb squat clean x 1 185lb front squat x 2 185lb squat clean x 1 185lb front squat x 2

Warm up # 5 1. Bench Press: 3,3,3,3,3 2. For time: 10 Wall Climbs 20 Pushups 5 Wall Climbs 10 Pushups 10 Glute ham sit ups 20 Knees to elbows 5 Glute ham sit ups  10 knees to elbows

Warm up # 6  1. Max effort 800 meter run 2. 5 rounds for time of: 10 thrusters @ 95 lbs 10 vertical jumps @ 20″ ( Jump and touch a target 20″ above max reach) 10 weighted sit ups @ 25 lbs Chicas Bros