Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 4 “Javi’s Birthday Surprise” 26 weighted dips @ 35 lbs 26 Deadlifts @ 315 26 Shoulder to overhead @ 185 26 Back squats @ 225 26 Weighted Pullups @ 35 lbs  

Warm up # 3 1. For ten minutes: try and find your one rep max on the thruster, attempts may only be done every minute on the minute. 2. “Fran” 21,15,9 95 lb thruster Pullups

Warm up of your choice 1. Weighted Pushup: 5,5,5,5,5 2. 3 rounds for time of:  Burpees x 5 3/4 bodyweight deadlift x 4 3/4 bodyweight power clean x 3 3/4 bodyweight squat clean x 2  3/4 bodyweight squat clean and jerk x 1  

Warm up # 10 As many reps as possible in 5 minutes of: Tire flips (choose your own  tire) As many reps as possible in 5 minutes of: Double unders As many reps as possible in 5 minutes of: Rope climb As many reps as possible in 5 minutes of: 20″ box jumps No rest between movements.    Continue reading “WOD Thursday July 14th”

Warm up # 19 1. Deadlift: 3,3,3,3,3 2. 4 rounds for time of: 15 Glute ham sit ups 10 Handstand pushups 5 Burpee Long jumps 7’/5′

Warm up # 22 1. Snatch: 1,1,1,1,1 2. 2 rounds for time of: 20 Wall balls 20 Hang squat snatch @ 75 lbs

Warm up # 1 1. Back squat: 5,5,5,5,5 2. 5 rounds each for time of: 3 muscle ups 6 kettlebell snatches @ 2 pood per hand 9 Ring pullups 12 Swings @ 2 pood Rest 2 minutes between each round.

Warm up of your choice 1. Weighted pullup: 1,1,1,1,1 2. As many rounds as possible in 8 minutes of: 75 lb Thrusters x 10 185 lb Deadlift x 10 

Warm up # 11 1. Bench press: 3,3,3,3,3 2. Three rounds for time of: 135 pound Front squat, 12 reps 12 Burpee pull-ups I LOVE THESE GUYS!!!  

Warm up # 23 1. 1 arm barbell overhead squat: find 1 rep max for each side 2. 5 rounds for time of: 205 lb Power clean & jerk x 5 Ring handstand pushups x 5     Yo check this out: http://www.dynamic-eleiko.com/sportivny/library/farticles015.html I love these guys!