Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 16 Max reps in 3 minutes of the following 5 movements: 1. Tire flips 2. Pullups 3. Lateral barbell jumps 4. Bottoms up kb press 1 pood 5. 275lb deadlift 1 minute rest between movements. This is probably my all time favorite Louis CK stand up bits. There is pretty graphic language, butContinue reading “WOD Tuesday August 24th”

Warm up # 1 1. Back squat: 5,5,3,3 2. Courtesy of CrossFit Renaissance: For time: 100 lb overhead squat x 100 reps On the first putdown do 10 Powercleans. Add 5 powercleans for each additional putdown.

Warm up of your choice 1. 2 hands anyhow: find 1 rep max  2. As many rounds as possible in 10 minutes of: 20″ box jump 95lb power snatch Start at 1 rep of each, for every subsequent round 1 rep is added to each movement: first round 1 rep each, second round 2 repsContinue reading “WOD Friday August 20th”

warm up #6 1. 5×10 dumbbell bench 2. for time 5 rounds “Mr.Evans” 20 double unders 15 sumo-deadlift high pulls 95lbs 10 wallball shots 20lb 5 handstand pushups 

Warm up # 18 “Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq,Continue reading “WOD Wednesday August 18th”

Warm up # 2 1. Dumbell overhead 5,5,3,3,10 2. For time: Run 800 meters 3. 4 rounds For time: 1.5 pood kettlebell snatch x 12 ( 6 each arm) Glute ham sit ups x 12 Burpees x 12

Warm up # 8 1. Back Squat 5,5,3,3,1 2. Five rounds for time of: 135 pound Cluster, 5 reps 10 Chest to bar pull-ups

Warm up of your choice 1. Front squat x 50 (This is one set as heavy as you can go. It should be absolute misery.) 2. For time: Muscle ups x 13 135 lb suitcase deadlift x 13 each side  x 2 rounds

Warm up # 19 Nutts Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay inContinue reading “WOD Thursday August 12th”

Warm up # 6 1. As many rounds as possible in 10 minutes of: 10 sit ups 15 1.5 pood kettlebell swings 20 box jumps 20″ 2. As many rounds as possible in 10 minutes of: 10 1 pood single arm thrusters ( yes it is 5 per arm) 15 toes to bar 20 mountain climbers