Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 11 1. Bench press: 3,3,3,3,3 2. Three rounds for time of: 135 pound Front squat, 12 reps 12 Burpee pull-ups I LOVE THESE GUYS!!!  

Warm up # 23 1. 1 arm barbell overhead squat: find 1 rep max for each side 2. 5 rounds for time of: 205 lb Power clean & jerk x 5 Ring handstand pushups x 5     Yo check this out: http://www.dynamic-eleiko.com/sportivny/library/farticles015.html I love these guys!  

Rent is due. Thanks. Warm up # 9 1. Push press: 5,5,5,5,5 2. 3 rounds for time of: 1 pood kettlebell swing x 40 400 meter run 40 dumbell snatches ( 20 each side) @ 45 lbs

 Rent is Due. Thanks. Yo. The gym will only be open from 10-1 today. Warm up # 25 “Jeremy” For time: 95lb Squat snatch x 10 95lb overhead walking lunge x 50 feet 95 lb front squat x 20 95lb overhead walking lunge x 50 feet 95lb overhead squat x 30 95lb overhead walking lungeContinue reading “WOD Monday July 4th”

Today is the 1st. Rent is Due. Thanks. Yo. The gym will only be open from 10-1 on Monday July 4th. Warm up of your choice “Taylor” 2 rounds for time of: 1 Deadlift @ 365 lbs 11 Muscle ups 11 Pistols each leg 1 Deadlift @ 365 lbs  7 Rope climbs (no feet) 85 lateralContinue reading “WOD Friday July 1st”

Yo. The gym will only be open from 10-1 on Monday July 4th. Thanks. Warm up # 17 1. Front squat x 2 reps @ 85% of 1 rep max, every minute on the minute for 10 minutes. 2.  As many rounds as possible in 12 minutes of: 6 Handstand pushups 18 double unders  

Warm up # 9 8 rounds for time of: 8 clapping hand release  pushups 8 swings @ 2 pood 8 Wallballs 8 Box jumps @ 30″

 Warm up # 7 “Yo mama so crazy” For time: 115lb snatch x 30 reps 115lb thruter x21 Pullups x 21 115lb thruster x 15 Pullups x 15 115lb thruster x 9 Pullups x 9 115lb clean and jerk x 30 reps

Warm up # 24 “The CrossFit Total” Max Back squat Max Shoulder press (strict press) Max Deadlift You have 3 attempts @ each movement. Add your max attempt at each movement for your total. http://www.youtube.com/watch?v=f0zKWYJR-_w Thanks to everyone who came out to The CrossFit Havoc Summer Strongman Challenge this past Saturday. The competitors showed alot ofContinue reading “WOD Monday June 27th”

The Strongman Challenge is this Saturday!!! If you want to compete /volunteer on the day of the event let me know asap. Warm up of your choice 1. Weighted pullup: 5,5,5,5,5 2. 4 rounds for time of: 12 pullups 6 wall climbs