Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 25 For time: 100 mountain climbers 15 glute ham sit ups 80 Mountain climbers 20 sit ups 60 mountain climbers 15 glute ham sit ups 40 mountain climbers 20  sit ups 20 mountain climbers 15 glute ham sit ups

Warm up # 25 1. Heavy dumbell overhead: find 1 rep max 2. 5 x 5 @ 80%  of 1 rep max 3. For time: 275 deadlift x 8 Muscle ups x 4 or 25lb kettlebell sit up press x 8 x 5 rounds 

Warm up # 4 1. Overhead squat 5,5,3,3,10 2. For time: 10,8,6,4,2 40″ box jump 185lb back squat 

Warm up # 3 Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups For time.

Warm up of your choice 10 rounds for time of: 10 air squats 8 Pushups 6 pullups 4 handstand pushups 2 burpees

Warm up # 20 CrossFit Total Back squat: 1 rep max Press: 1 rep max Deadlift: 1 rep max 3 attempts at each movement Add total of all 3 lifts for your CrossFit Total

It the beginning of the month, rent is due. Thanks. Warm up # 8 1. Split jerk: find 1 rep max 2. As many rounds as possible in 15 minutes: Run 100 m 1 45lb dumbell snatch for each hand – for every additional round ad 1 snatch for each hand

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