Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Today is the 1st. Rent is due. Thanks. Warm up # 1 “The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. PostContinue reading “WOD Tuesday June 1st”

Warm up # 19 “Arnie” With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty onContinue reading “WOD Monday May 31st”

Warm up of your choice 1. Strict press: 5,5,3,3,10 2. For time: 400 m run 20 overhead lunges 65/45 5 knees to elbows 15 overhead lunges 65/45 10 knees to elbows 10 overhead lunges 65/45 15 knees to elbows 5 overhead lunges 65/45 20 knees to elbows 400 m run

Warm up # 10 1. 275 Deadlift: max reps in 3 minutes 2. Handstand pushups: max reps in 3 minutes 3. Farmers walk: max distance in 3 minutes 130’s/70’s 4. 45lb weighted pushups: max reps in 3 minutes 5. Burpees: max reps in 3 minutes Rest 3 minutes between movements

Warm up: Double unders x 20 Mountain climbers x 20 x 2 1. Randy In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.   First posted 13 February 2008 75# power snatch, 75 reps For time 2. 500 m rowContinue reading “WOD Wednesday May 26th”

Warm up # 5 “Semper Fi” AMRAP 20 min 200 meter sprint 20 situps 10 pullups 5 (95lb) clusters

Warm up # 12 This one is coutersy of CrossFit Renaissance For time: 30 Cleans 135lbs 10 pullups 20 Cleans 135lbs 20 pullups 10 cleans 135lbs 30 pullups

Warm up of your choice 1. Deadlift 15,15,15 2. For time: Double couplet 200 m run 30 pushups x 3 rounds 100 m sandbag run 15 pullups x 3 rounds Anyone know who this is?

Warm up # 8 For time: 500 m row 10 burpee clusters @115 8 Handstand pushups 6 power snatches @115 4 Pistols per leg 2 muscle ups 1 mile run

Warm up # 4 “Fran” 21,15,9 95lb Thrusters Pullups