Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

Warm up: Jump rope x 1 minute Handstand hold x 30 sec x 2 rounds                      For time: 95 lb strict press x 20 95 lb push press x 40 95 lb hang power clean x 60

Warm up # 11 1. Deadlift 5,5,3,3,20 2. For time: 1 pood kb swing x 100 1.5 pood kb swing x 50 2 pood kb swing x 25 You guys should like this song.

Warm up # 20 For time: 200 m 2 pood kettlebell rack walk 20 knees to elbows 150 m 2 pood kettlebell rack walk 15 knees to elbows 100 m 2 pood kettlebell rack walk 10 knees to elbows 50 m 2 pood kettlebell rack walk 5 knees to elbows

Warm up # 8 1. Front squat 5,5,3,3,20 2. For time: Run 800 meters 10 Overhead squats 155lb 2 Ring dips 8 Overhead squats 4 Ring dips 6 Overhead squats 6 Ring dips 4 Overhead squats 8 Ring dips 2 Overhead squats 10 Ring Dips Run 800 meters