Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice (Thank Steve for this one) “Dan” 21,15,9 95lb Thrusters Handstand pushups

Warm up # 12 1. Strict press:5,5,3,3,15 2. “Friane” 21,15,9 225 Deadlift Pullups

REMINDER!!! THE FIGHT GONE BAD FUNDRAISER IS ON THE 25th OF SEPTEMBER. MAKE SURE YOU SET UP YOUR FUNDRAISER PAGE. CLICK ON THE TAB ABOVE FOR DETAILS. Warm up # 8 10,9,8,7,6,5,4,3,2,1 225 Back squat Burpees

Warm up # 4  Test 1: Bench Press 1 rep followed by max set of Pull-ups      Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete – all theContinue reading “WOD Tuesday September 7th”

Warm up # 11 1. Strict pullups: 3 sets max reps. 2 minutes rest between sets. 2. “Labor” 5 rounds for time of: 100 meter sandbag run  80/40 10 tire flips 100 meter farmers carry  70/35

Warm up of your choice  “Annie” 50,40,30,20,10 Double unders Sit ups

Warm up # 5 4 rounds for time of: 20 Pullups 20 Box jumps 24″ 20 Wallballs 20/14 20 Jumping lunges (10 per leg) 20 Kettlebell swings 1.5 pood/1 pood

TODAY IS THE 1st RENT IS DUE. THANKS. Warm up: Double unders x 15 Burpees x 5  x 3 rounds “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Hey guys please check ou the Fight Gone Bad tab on the top of the screen. It is a great fundraiserContinue reading “WOD Tuesday September 1st”

Warm up # 3 1. Sotts press: 5,5,3,3,1 2. For time: 1k run 25 Push press’ 135lbs ( No jerks) 50 Hang Power cleans 135lbs

Warm up # 20 1. Back squat x 50 reps This is 1 set as heavy as possible. 2. For time: 50,40,30,20,10 Double unders pushups