Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 18 1. Back squat: 5,5,3,3,1 2. For time: 20,15,10,5 of 225 lb back squat  135lb sumo deadlift highpull Handstand pushups

Warm up of your choice 1. Turkish get up: find 1 rep max 2. 3 rounds for time of: 30 double unders 30 air squats 30 double leg mountain climbers

Warm up # 2 1. Sotts press : 5,5,3,3,10 2. 7 rounds for time of: 10 pullups 10 wallballs

Rent is Due. Thanks. Warm up # 24 1. Hang Power clean: 2,2,2,1,1,1 2. 8 rounds for time of: 2 muscle ups 8 Kettlebell snatches @ 2 pood (4 each hand)

Today is the 1st, Rent is Due. Thanks. Warm up # 17 1. Bench press: 5,5,3,3,10 2. For time: 115lb Thruster x 40 400 meter run Check out this article guys: http://health.yahoo.net/articles/fitness/4-things-women-should-be-doing-their-fitness-training-arent

Warm up # 13 1. Overhead squat: 5,5,3,3,10 2. 6 rounds for time of: 135lb Hang power snatch x 3 Lateral barbell jumps (double count) x 12

Warm up of your choice 1. Deadlift x 30 2. For time: 50 burpees 50 glute ham sit ups 50 Wall ball push presses (wall ball minus the squat)

Warm up # 25 For time: 5 minutes of sandbag zercher hold 80/40 Everytime you put down the sand bag you must do 20 double unders 4 minutes of bar hang ( hang from the pullup bar) Everytime you come off the bar you must do 15 double unders 3 minutes of 135lb barbell overhead holdContinue reading “WOD Thursday February 24th”

Warm up # 14 1. Strict press: 5,5,3,3,10 2. 500 meter row max 3. 150 lb sled pull x 40 yards, sprint 40 yards x 4 max efforts – rest as needed between efforts

Warm up # 16 1. Clean and jerk: Find 1 rep max 2. For time: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups