Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 20 Five rounds for time of: 5 Front Squats @ 185 10 Toes to bar 20 Box jumps, 20″ box

Warm up # 25 For time: 50,40,30,20,10 Pushups Sit ups Double unders

Warm up # 19 1. Push press: 5,5,3,3,3 2. 3 rounds for time of: 115lb squat clean and jerk x 10 115lb sumo deadlift high pull x 10 

Warm up #13 “MLK”  For time: 12, 9 ,6, 3 1.5 Bodyweight deadlift Muscle ups 3/4 bodyweight overhead squats Handstand pushups

Warm up of your choice One Minute On…One Minute Off…for 10 minutes. 30 KB Swings – 2 pood *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.  *Perform this workout one minute on and one minute off. Total time is 10Continue reading “WOD Friday January 14th”

Warm up # 22 1. Hang power snatch : 3,3,2,2,1,1 2. 5 rounds for time of: 75 lb hang power snatch x 10 Jumping pullps x 20

Warm up # 15 1. Back squat: 5,5,3,3,3 2. For time: 135 lb overhead squat x 15 135 lb back squat x 30 Back extensions x 45 Sit ups x 60 Inside outside plyo hand hops x 75 Double unders x 90

Warm up # 11 1. Weighted pullup – 1,1,1,1,1 2. 3 rounds for time of: 35lb wieghted pullup x 10 185lb Deadlift x 20 Double count lateral barbell jumps x 30  

Warm up # 16 Kalsu On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. AtContinue reading “WOD Monday January 10th”

Warm up of your choice For time: 1 kettlebell clean and jerk per arm @ 2 pood Run 200 meters 2 kettlebell clean and jerks per arm @ 2 pood Run 200 meters 3 kettlebell clean and jerks per arm @ 2 pood Run 200 meters Continue this ladder until you reach 10 per arm