Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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 Monday April 25th”

Warm up of your choice 1. Deadlift: 5,5,5,5,5 2. “Friane”  21,15,9 225 Deadlift Pullups

Warm up # 21 “Judgement Day” For time: 421 meter row         4 rounds of:         155 / 110 lb back squat x 21         155 / 110 lb shoulder to overhead x 21 421 meter goblet walk @ 1.5 /1 pood Skynet Becomes Self-Aware: Five Ways To Survive The ‘Terminator’ Apocalypse Judgment Day approaches, and we’re not talkingContinue reading “WOD Thursday April 21st”

Warm up # 6 Mens Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10′ target)  Womens Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (100lbs / 45kg) 10 ToesContinue reading “WOD Wednesday April 20th”

Warm up # 8 1. Clean and jerk: 1,1,1,1,1 2. For time: 5 sit ups 10 Burpees 15 sit ups 20 burpees 25 sit ups 30 burpees 35 sit ups 40 burpees

Warm up # 5 1. Strict press 1,1,1,1,1 2. 5 rounds for time of: 5 wall climbs 10 handstand pushups 20 double unders 400 meter run

Warm up of your choice 1. 10 minutes of something that you suck at 2.  For time: 225 lb power clean x 2 205 lb power clean x 4 185 lb power clean x 6 165 lb power clean x 8 145 lb power clean x 10 3. For time: 125 lb power snatch xContinue reading “WOD Friday April 15th”

Warm up # 23 1. Deadlift: 1,1,1,1,1 2. 4 rounds for time of: 105 lb Strict press x 8 Strict pullups x 8 Glute ham sit ups x 8 185 lb deadlift x 8

Warm up # 2 CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open. WOD Demo with CherieContinue reading “WOD Wednesday April 13th”

Warmup # 7 For time : ” The Great Depression” 30 hang power snatches @ 75 30 toes to bar 30 burpees 30 calories on the rower 30 thrusters @ 75 3oo meter run 30 pullups