Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 3 3 rounds for time of: ab wheel x 20 Swimming frog x 20 Deadlift 135 x 20 lateral barbell jumps x 20 Run 200 meters

Warm up # 20 1. Hang Power snatch: 3,3,3,3,3 2. Max reps in 5 minutes of:  32kg Kettlebell clean and press

Warm up: 10 lateral barrier jumps 15 air squats x 3 rounds For time: 40 double unders 20 box jumps 20″ box 10 Handstand pushups x 4 rounds Snatches make Frank Happy!

Warm up # 4 1. Back squat 5,5,3,3 2. 5 rounds for time: 225 back squat x 8 pullupsx 12

Warm up of your choice 1. Weighted pushup: 5,5,3,3,1 2. For time: Run 200 meters 20 overhead 20″ step ups: 95lb/65lb  barbell x 5 rounds Check out this article from http://www.stumptous.com. I posted this a year ago so I figured you guys should read it again. The great objection to women exercising—namely, the fear of becomingContinue reading “WOD Friday July 2nd”

TODAY IS THE 1st RENT IS DUE. THANKS. Warm up:   Double unders x 20 Kettlebell figure 8’s x 20 x 2 rounds  Ten rounds for time of: 10 Pull-ups 10 Dips 10 Sit-ups 10 Squats

Warm up # 25 1. For time: 75lb barbell turkish get up  x 40 2. For time: 75lb barbell one arm snatch x 40

Warm up # 1 Five rounds for load and time of: Deadlift, 5 reps 5 Ring handstand push-ups

Warm up # 2 1. Thruster 5,5,3,3,1 2. For time: 100 m sandbag run 95 lb clusters x 20 24″ box jumps x 20 Pullups x 20 Parallel bar dips x 20 Sumo deadlift high pull x 20 Lateral barbell jumps x 20 Sand bag ground to shoulder x 20 100 m sand bag run

Warm up of your choice “Scotty” For time: 6 L pullups 27 Overhead squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups  27 Front squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups 27 Back squats 115lbs 8 25lb weighted pullups 7 pullups