Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 16 1. Push Jerk: 2,2,2,2,2 2. 5 rounds each for time of: 205 lb power clean x 5 Pullups x 20 Rest 2 minutes between rounds If you don’t have weightlifting shoes, now is the time to buy a pair: http://www.vsathletics.com/product.php?xProd=2322

Warm up # 23  1. Back squat: 3,3,3,3,3 2. Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round.

Warmup of your choice 1. Press 3-3-3-3-3 2. For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups  

Warm up # 7 1. 100 meter row x 3  Wait 1 minute between attempts. 2. As many rounds as possible in 10 minutes of: 20 inch box jumps x 20 45 lb dumbell snatch x 10 each arm   –  Dumbells are not made of rubber. Don’t drop them. 20 double leg mountain climbers

Rent is Due. Thanks! Warm up # 2 “Raymond” 5 Rounds For Time Of: 11  Clapping Pullups 2  Double Bodyweight Deadlifts 10  Bodyweight Cleans  

It’s the 1st of the month. Rent is due. Thanks! Warm up # 15 1. Dumbell bench: 5,5,5,5,5  5 rounds for time of: 15 pushups 1o Long jumps 6′ / 4′ 5 Wall climbs

Warm up # 3 1. Front squat:5,5,3,3 2.” All Hallows Eve” For time: 10 Clusters @ 165 31 Wallballs 10 Back squat @ 165 31 Wallballs 10 Hang squat cleans @165 31 Wallballs 10 Push press @ 165 31 Wallballs Don’t forget to wear your costume!

Warm up of your choice “Jasons revenge” As many rounds as possible in 15 minutes of: 25 thrusters @ 45lbs 200 meter run 15 Box jumps @ 2o” 100 meter run

Warm up # 18 1. Deadlift: 5,5,5,5,5 2. 3 rounds for time of: 135 lb Sumo deadlift high pull x 20 Pushups 0n bar x 25 Lateral barbell jumps x 30 (double count)  

Warm up # 1 1. Push press: 5,5,5,5,5 2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with 115 lb hang squat snatches. The goal is to complete as many hang squat snatches as possible. 3. Within 5 minutes complete 50 situps and continue for the remanider of the 5 minutes withContinue reading “WOD Wednesday October 26th”