Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

It’s the beginning of the month. Rent is due. Thanks. Warm up # 1 1. Thruster: 5,5,3,3,1 2. “Fran” 21,15,9 95lb Thruster Pullups

Warm up of your choice 3 rounds for time: Ring handstand pushups x 10 75 lb 1 arm barbell power snatch  x 10 each arm Toes to bar x 10

Warm up # 9 Jerry Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. First posted 9 May 2010 Run 1Continue reading “WOD Thursday December 30th”

Warm up # 25 1. Push press: 5,5,3,3,1 2. As many rounds as possible in 15 minutes of: 3 muscle ups 6 Hang Squat Snatches @ 85lbs 9 box jumps @ 30″

Warm up : Wallballs x 10 Double leg mountain climbers x 20 x 2 For time: 1.5 pood kb snatch x 20 1.5 pood kb swings x 40 Pushups x 60 1.5 pood kb swings x 40 1.5 pood kb snatch x 20

Warm up # 8 1. Front squat 5,5,3,3,1 2. 5 rounds for time of: 225 deadlift x 10 7 foot long jump x 10 ( Scale jump as needed but make sure you hit your mark on every jump!)

Warm up of your choice “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Body weight Power clean x 2 Body weight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees every minute for the remainder of theContinue reading “WOD Friday December 23rd”

Warm up # 24 1. Strict press: 5,5,3,3,1 2. For time: 15 strict pullups 30 kipping pullups 15 Strict presses @ 95 30 Push presses @ 95 10 Strict pullups 20 kipping pullups 10 strict presses @ 95 20 push presses @ 95 5 Strict pullups 10 kipping pullups 5 strict presses @ 95 10 pushContinue reading “WOD Thursday December 23rd”

Warm up # 18 1. Overhead squat: 5,5,3,3,1 2. For time: 10,9,8,7,6,5,4,3,2,1 95 lb overhead squat Glute ham situps

Warm up # 21 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders