Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice 1. Max tire flips in 3 minutes: Men-320lb   Women 240lb 2. As many rounds as possible in 15 minutes of: 1 Muscle up 2 Squat cleans @ 175lbs 3 40″ box jumps 4 Hand release Clapping pushups 5  Deadlifts @ 175lbs

Warm up # 5 “Helen” 3 rounds for time of: 400 meter run 21 kb swings @1.5 pood 12 pullups

Warm up # 4 20,15,10,5 115 lb Sumo deadlift high pull Glute ham sit ups 115lb Back squat 

Warm up # 25 1. Weighted pushup 5,5,5,5,5 2. 5 rounds for time of:  1 pood kb snatch x 30 Air squat x 30 Lateral jumps over kettlebell x 30

TODAY IS THE 1st RENT IS DUE. THANKS. Warm up # 1 1. For time: 10,8,6,4,2 135 lb Thruster 275 lb Deadlift 2. For time: 10,8,6,4,2 Chest to bar pullups Handstand pushups The second workout begins exactly 20 minutes after the beginning of the first workout.

Warm up of your choice For time: 50 Back squats @ bodyweight Run 1000 meters 50 Burpees

Warm up # 8 8 Rounds for time of : 8 Handstand pushups 8 Pistols ( 4 per leg ) 8 Suitcase deadlift @135 ( 4 per arm) 8  1.5 pood kettlebell figure 8’s

Warm up # 15 1. Jerk: 1,1,1,1,1 2. “Jackie” For time: 1000 meter row 50 thruters @ 45lbs / 33lbs 30 pullups

Warm up # 9 1. Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups 2. As many rounds as possible in 8 minutes of: Run 100 meters  1 burpee pullup Run 100 meters 2 burpee pullups Run 100 meters 3 burpee pullups Keep adding 1 burpee pullup for each additional roundContinue reading “WOD Tuesday October 26th”

Warm up # 23 1. Front squat: 5,5,3,3 2. For time: 185 power clean x 1  185 Front squat x 6 185 power clean x 2  185 Front squat x 5 185 power clean x 3  185 Front squat x 4 185 power clean x 4  185 Front squat x 3 185 power clean x 5  185 Front squat xContinue reading “WOD Monday October 25th”