Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Wrm up # 4 1. Dumbell bench press : 5,5,5,5,5 2. “The Pusher” For time: Ring Handstand pushup x 15 135 lb Bench press x 30 Ring pushup x 45 65 lb thruster x 60

Warm up of your choice For time: Run 1 mile holding a 45/25 lb plate Run 1 mile

Warm up # 6 For time: 400 meter 2 pood rack walk Tire flips x 20

Warm up # 7 1. Strict press: 5,5,3,3,3 2. 6 rounds for time: 60lb Dumbell snatch x 6 per arm 60lb dumbell thrusters x 6 per arm 60 lb dumbell Push jerk x 6  per arm So I know that you go to a CrossFit gym, and it is cool that you can drop stuff, and yell, and useContinue reading “WOD Wednesday January 26th”

Warm up # 23 1. Deadlift 5,5,3,3,3 2. Three rounds for time of: 12 Muscle-ups 75 Squats

Warm up # 12 Total this: 1. 800 meter run – For the run to make sense in a total format the higher the number must equal the better the score. Therefore there will be a 6 minute cut off for the 800 meters.  To get your score subtract your time in seconds from 6 minutes. Example-Continue reading “WOD Monday January 24th”

Warm up of your choice 1. For time: Wall climbs x 30 1.5 pood Thruster x 30 (15 each arm) 1.5 pood Turkish get ups x 30 (15 each arm) That’s What I’m Talkin’ Bout!

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