Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

Warm up # 17 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use  75% of your max from the 15 minutes 10Continue reading “WOD Thursday January 6th”

Warm up # 5 Blake U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife KateContinue reading “WOD Wednesday January 5th”

It’s the beginning of the month. Rent is due. Thanks. Warm up # 3 5 rounds for time: 315lb deadlift x 7 Double unders x 21