Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 5 Bulger Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger isContinue reading “WOD Monday December 20th”

Warm up of your choice As many reps as possible in 10 minutes of: Pushups on barbell with 2.5 lb plates on each end. Every rep your chest must touch the bar! As many reps as possible in 10 minutes of: Double unders

Warm up # 24 1. Jerk: 1,1,1,1,1,1,1,1,1,1 2. 5 rounds for time of:  135 lb overhead squat x 5 135 lb Hang power clean x 10

Warm up # 1 3 rounds for time of: Muscle ups x 10 Knees to elbows x 20 Double unders x 30 Air squats x 40

Warm up: 3 rounds of 20 double unders and 15 air squats 1. Snatch: 1,1,1,1,1,1,1,1,1,1 2.  “Isabel” 30 snatches for time @ 135lbs (squat, power, or muscle)

Warm up : Row or run  1 k Roy Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan,Continue reading

Warm up of your choice 1. Clean: 1,1,1,1,1,1,1,1,1,1 2. For time: 2 pood swings x 50 1 pood snatch x 50 (25 each arm)

Warm up: 2 minutes of double unders As many rounds as possible in 20 minutes of: Pullups x 15 Hold 135lb barbell overhead x 1 minute 135lb front squat x 10

Warm up # 19 1. Turkish get up, 1,1,1,1,1 2. 2 rounds for time of: 275 Deadlift x 15 Plyo hand hops x 30 (double count) (get in pushup position and hop your hands in and out of a 2 foot square) Lateral barbell jumps x 45 (double count)

Warm up # 1 “Pearl” For time: 20 Muscle ups 20 Overhead squats @ 135 30 Glute ham sit ups 30 Chest to bar pullups 40 Box jumps 30″ box 40 one leg burpees (alternating 20 for each leg)