Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

The Strongman Challenge is this Saturday!!! If you want to compete /volunteer on the day of the event let me know asap. Warm up # 1 1. Deadlift: 5,5,5,5,5 2. For time: 205 lb front squat x 20 200 meter run 205 lb front squat x 15 200 meter run 205 lb front squat xContinue reading “WOD Monday June 20th”

Warm up of your choice For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups

Warm up # 8 1.  Sotts press: 5,5,5,5,5 2. 3 rounds for time of: 50 double unders 155lb squat snatch x 5    If you drink soda read this: http://shine.yahoo.com/channel/health/what-happens-to-your-body-after-you-drink-a-soda-every-day-for-a-long-time-2494154/

Warm up # 15 800 meter run   10-9-8-7-6-5-4-3-2-1 of: 75 lb Sumo deadlift high pull 75 lb Overhead squats   400 meter run   1-2-3-4-5-6-7-8-9-10 of: Knees to elbows 75 lb Strict press   200 meter run

Yo, if you guys wanna compete in the strongman contest on the 25th. The time to register is NOW!! Warm up # 25 1. Jerk: 2,2,2,2,2 2. For time: 50 turkish get ups @ 2 pood

Warm up # 18 1. Back squat x 30 (This is one set as heavy as possible. It should be absolute misery) 2. 5 rounds for time of: 15 Pullups 15 Wallballs 20/14 lbs

Warm up of your choice For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 50 Squats 135 pound Push press, 9 reps

Warm up # 20 1. One arm barbell snatch: 1,1,1,1,1,1,1,1,1,1 2. For time: 400 meter rack walk @ 2 pood 50 pushups

Warm up # 6 Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with muscle ups. The goal is to complete as many muscle ups as possible. Within 5 minutes complete 50 situps and continue for the remanider of the 5 minutes with kneeling jumps. The goal is to completeContinue reading “WOD Wednesday June 8th”

Warm up # 10 1. Strict Press: 5,5,5,5,5 2. 6 rounds for time of: 185 lb Squat clean x 3 35 lb weighted Pullup x 6