Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 1 3 rounds for time of: Muscle ups x 10 Knees to elbows x 20 Double unders x 30 Air squats x 40

Warm up: 3 rounds of 20 double unders and 15 air squats 1. Snatch: 1,1,1,1,1,1,1,1,1,1 2.  “Isabel” 30 snatches for time @ 135lbs (squat, power, or muscle)

Warm up : Row or run  1 k Roy Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan,Continue reading

Warm up of your choice 1. Clean: 1,1,1,1,1,1,1,1,1,1 2. For time: 2 pood swings x 50 1 pood snatch x 50 (25 each arm)

Warm up: 2 minutes of double unders As many rounds as possible in 20 minutes of: Pullups x 15 Hold 135lb barbell overhead x 1 minute 135lb front squat x 10

Warm up # 19 1. Turkish get up, 1,1,1,1,1 2. 2 rounds for time of: 275 Deadlift x 15 Plyo hand hops x 30 (double count) (get in pushup position and hop your hands in and out of a 2 foot square) Lateral barbell jumps x 45 (double count)

Warm up # 1 “Pearl” For time: 20 Muscle ups 20 Overhead squats @ 135 30 Glute ham sit ups 30 Chest to bar pullups 40 Box jumps 30″ box 40 one leg burpees (alternating 20 for each leg)

Warm up # 2 1. Back squat: 5,5,3,3,30 2. For time: 20,15,10,5 Handstand pushups Wallballs

Warm up of your choice 3 rounds for time of: 10 hang power cleans @135 15 Knees to elbows 20 Pullups

Warm up # 18 “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 do 10Continue reading “WOD Thursday December 2nd”