Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 20 1. Overhead squat: 5,5,3,3,15 2. Jumping pullups x 50     Double unders x 25     x 3 rounds

Warm up # 2 “Matthew” 10 rounds for time of: 115lb Burpee cluster x 5 115lb Sumo deadlift highpull x 5  Army Sgt. Matthew W. Weikert Died July 17, 2010 serving during Operation Enduring Freedom 29, of Jacksonville, Ill.; assigned to 1st Battalion, 187th Infantry Regiment, 3rd Brigade Combat Team, 101st Airborne Division (Air Assault),Continue reading “WOD Monday July 27th”

Warm up of your choice For time: Pushups x 20 Tire flips x 15 x 3 rounds Air squats x 20 Glute ham sit ups x 15 x 3 rounds

Warm up # 1 1. Front squat: 15,15,15 2. For time: 40″ box jump x 5 Clapping pullups x 4 315 Deadlift x 3 Muscle ups x 2  45lb Dumbell Burpee x 1  x 5 rounds

Warm up # 3 For time: Run 1200 meters 63 Kettlebell swings, 1.5 pood 36 Pull-ups Run 800 meters 42 Kettlebell swings, 1.5 pood 24 Pull-ups Run 400 meters 21 Kettlebell swings, 1.5 pood 12 Pull-ups Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post time to comments.  

Warm up # 10 1. Split jerk 5,5,3,3,1,1 2. 100 wallballs for time 3. 100 m row max

Warm up # 20 Workout from the 2010 CrossFit Games 7 rounds for time of: 205 lb clean x 3 Ring Handstand pushups x 4

Warm up of your choice 1. Strict press 5,5,3,3,1 2. 50 wallballs for time 3. 1000 m row max

Warm up:  Jump rope for 1 minute 20 pushups x 2 rounds 2. For time: “Pain” 10,8,6,4,2 275 deadlift Burpees 135 thruster Burpees 135 squat clean Burpees

Warm up # 9 For time: 800 m run 80 box jumps 20″ box 400 m run 40 pullups 200 m run 20 Handstand pushups 100 m run 10 long jumps x 7/5 feet . . The Iron By Henry Rollins When I was young I had no sense of myself. All I was, was aContinue reading “WOD Wednesday July 14th”