Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 1 10 rounds for time of: 2 muscle ups 200 meter run 4 sandbag ground to shoulder 80/40 lb

Warm up # 17 1. Deadlift x 20 2. Sean’s Special As Many Rounds as possible in 15 minutes of: 3 Wall climbs 6 Power cleans @ 135lbs 9 Box jumps @ 30″ 12 Pullups

Warm up # 25 1. Bench Press: 5,5,5,5,5 2. For time: 50,40,30,20,10 Double unders Pushups

Warm up # 18 1. Back Squat: 5,5,5,5,5 2. For time: Run 1 mile 100 Thrusters @ 45lbs Don’t drop empty barbells!!!!!!!

Attention!!! We will be having the first of 3 Relay For Life fundraiser workouts on Saturday the 7th @ 2 pm. It will cost 5 bucks to participate. Come and get sweaty for a good cause.  Warm up 0f your choice 1. Strict pullups: max reps x 3 sets. Rest 3 minutes between efforts. No Kipping!!!! 2. For time: 135Continue reading “WOD Friday May 6th”

Warm up # 5 “Cinco de sucko” 5 rounds of: 5 Handstand pushups 5 Double tire Box jumps (39″) 5 Burpees 5 Long jumps 5′ Female/7′ Male 5 Plyo pushups: inside/outside, double count

Rent is Due. Thanks! Warm up # 9 1. Jerk from rack: find 1 rep max 2. As many rounds as possible in 8 minutes of: 2 Pood swings x 8 115lb Burpee cluster x 8

Rent is Due. Thanks! Warm up # 11 1. Weighted Pullup: 3,3,3,3,3 or 1. Weighted muscle up: 1,1,1,1,1 2. In honor of “Jeremy” Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees Worlds highest clapping pushup. Courtesy of Scotty Ray.

Beginning of the Month: Rent is Due. Thanks! Warm up # 8 2. 8 rounds for time of: 4 Front squats @ 185 4 Ring Handstand pushups 8 Deadlifts @ 185 8 Pullups The Disposable Hero Project Crew.

The Gym will be closed this Saturday!!! CrossFit Native will host the Disposable Heroes Project WOD in Warr Acres OK $20 minimum donation – All proceeds go directly to Wounded Veterans 5 versions of the workout – Elite – Big Dogs – Dogs – Puppies & New Born Come out and join us at theContinue reading “WOD Friday April 29th”