Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up #  25 “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. or smurph for time: 800 m run 50 pullupsContinue reading “W.O.D Monday September 12”

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project. http://www.facebook.com/JourneyOfFreedom http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b Warm up of your choice “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps I dare you to not tear up.

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project. http://www.facebook.com/JourneyOfFreedom http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\ warm up # 2 1. Deadlift: 5-5-3-3-1 2. Max calorie row in 1 minute max reps of Deadlift @ 75% of 1 rep max in one minute rest 60 secondsContinue reading “W.O.D Thursday September 8th”

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.  http://www.facebook.com/JourneyOfFreedom   http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\ Warm up # 6 “16 Candles” For time: Run 1600 meters with a 25 lb plate 160 double unders 16 Power cleans @ 160 lbs Bros….. Chicas…..      

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.  http://www.facebook.com/JourneyOfFreedom   http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\ Warm up # 5 1. Weighted pullup: 5,4,3,2,1 2. 5 rounds for time of: Back squat x 3 @ 80% of 1 your rep max Muscle ups x 5  

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.  http://www.facebook.com/JourneyOfFreedom   http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\ Warm up # 25  “Labor” 5 Rounds for time of: 100 meter sandbag run  80/40 10 tire flips 100 meter farmers carry  70/35

Rent is due. Thanks. Warm up of your choice 1. Bench Press: 1,1,1,1,1 2. As many reps as possible in 3 minutes of: 75 lb Thrusters  As many reps as possible in 2 minutes of: 75 lb Front squats  As many reps as possible in 1 minute of: 75 lb Push press No rest between sets

Today is the 1st Rent is due! Thanks! Warm up # 17 1. Long jump: 5 attempts for max distance 2.  Deadlift 1,1,1,1,1 3. In honor of the 666th workout posted on The Crossfit Havoc website:  As many rounds as possible in 6 minutes of: 6 Wallballs 6 Long jumps @ 6′ 6 Burpees

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.  http://www.facebook.com/JourneyOfFreedom   http://www.altus.af.mil/news/story.asp?id=123268981 Warm up # 14 1. One arm barbell snatch: 1.1.1.1.1 2. As many rounds as possible in 10 minutes of: 5 muscle ups 5 standing ab wheel rollouts or 1/2 “Cindy” asContinue reading “WOD Wednesday August 31st”

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.  http://www.facebook.com/JourneyOfFreedom   http://www.altus.af.mil/news/story.asp?id=123268981 Warm up # 19 1. Max reps: kipping pullups x 3 sets. Rest 3 minutes between each set. 2. As many Rounds as possible in 8 minutes of:  185 lb bench pressContinue reading “WOD Tuesday August 30th”