Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

Warm up of your choice 1. Weighted pullup: 3,3,3,3 2. For time: 3 rounds of: 10 double unders 9 Chest to bar pullups 8 clapping pushups 7 tuck jumps 6 1.5 pood clean and jerks per arm 5 1.5 pood snatches per arm 4 1.5 pood overhead squats per arm 3 1.5 pood figure 8’sContinue reading “WOD Friday June 18th”

Warm up # 22 For time: 30,20,10 185 deadlift 24″ box jumps

Warm up # 6 1. Clean and Jerk : 3,3,2,2 2. Bodyweight Grace 30 reps clean and jerk with your bodyweight on the bar

Warm up: 50 double unders “Cindy” As many rounds as possible in 20 minutes of 5 pullups 10 pushups  15 air squats

Warm up # 1 1. Back squat : 5,5,3,3,15 2. For time : Handstand pushups x 20 Wallball shots x 40 95 lb thrusters x 60

Warm up of your choice For time: Farmers walk x 100 meters 53/35 5 burpees High skips x 100 meters x 4 rounds

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