Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 15 1. Deadlift: 5,5,5,5,5 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop one of the staticContinue reading “WOD Monday September 26th”

Warm up of your choice JASON S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. First posted 2 August 2007 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15Continue reading “WOD Friday September 23rd”

Warm up # 1 1. Overhead squat: bodyweight or a percentage of it x max reps in 1 set. 2. 3 rounds for time of: 15 Burpees 10 Hang power cleans @ 135 lbs 5 Hang squat cleans @ 135 lbs  

Warm up # 16 7 rounds for time of 7 handstand pushups 14 pullups or One clean on the minute every minute for ten minutes. Increase load every minute until failure or completion.  

Warm up # 6 1. Jerk 1-1-1-1-1 2. 4 rounds for times 10 deadlifts @ 275 50 double unders

warm up # 2 1. front squat 2-2-2-2-2 2. Amrap in 20 minutes of 1 clean and jerk @ 205 400 meter run

Also on September 17 we are carpooling up to Crossfit 405 for fight gone bad. All participants should donate to the cause! Fight Gone Bad 6 On September 17th, thousands of CrossFitters will be enduring 17 minutes of pure grit and dedication in honor of those who have sacrificed their whole lives to service. The event begins atContinue reading “W.O.D Friday September 16”

warm up # 10 2 minutes on each movement rest 1 minute between each movement air squats pushups double unders pullups box jumps @ 20 inches ring dips situps jumping alternating lunges burpees row for calories score is total number of reps for all movements. Also on September 17 we are carpooling up to Crossfit 405 forContinue reading “W.O.D Thursday September 15”

Warm up # 7 1.On the minute every minute for ten minutes perform 2 back squats @ 85% of one rep max. 2.150 lb sled pull x 40 yards, sprint 40 yards x 4 max efforts – rest as needed between efforts Meet us tomorrow at mikes for the CrossFit games on Espn2 @ 8. Also on September 17 weContinue reading “W.O.D Wednesday September 14”

Warm up # 2 1. Push press 5-5-5-5-5 2. For time: Bench press 100 reps @ 135 every 2 minutes interval perform 12 kettlebell swings @ 2 pood / 1.5 pood