Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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”

Warm up # 25 1. Bench press 5,5,3,3,10 2. Windmills: 5,5,5,5,5 3. Pistols: 5,5,5,5,5 or work on pistol progressions for 15 minutes

Warm up # 1 “Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lbContinue reading “WOD Monday July 12th”

Warm up of your choice 1. Push press: 5,5,3,3,1 2. “First round knock out” 1 round of fight gone bad one minute at each station Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories)

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