Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up #8 1. Back squat 5,5,5 2. For Time:  Back squat 135 x 30 Front Squat 135 x 20 Overhead squat 135 x 10

The Gym will be closed this afternoon, but will be opened tomorrow for normal open gym hours: 10-1. Warm up of your choice “Annie” 50,40,30,20,10 Double unders Sit ups

The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/  Warm up # 25 Danny Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of dutyContinue reading “WOD Thursday March 11th”

The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/  Warm up # 9 200 m sandbag run 80 feet of long  jumps 100 m sandbag run 80 feet of long jumps 40 2Continue reading “WOD Wednesday March 10th”

The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/  Warm Up # 22 225 Deadlift x 15 Muscle Ups x 5 x 5 rounds

The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 1 WOD Three From 2010 South Central CrossFit Games Sectional Qualifiers For time: RunContinue reading “WOD Monday March 8th”

Warm up of your choice 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat

The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 22 1. Turkish get up: find 1 rep max 2. Weighted pullup: 3,3,3 3.Continue reading “WOD Thursday March 4th”

The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 5 For time: Double unders x 50 Run 800 meters Switch steps x 50Continue reading “WOD Wednesday March 3rd”

The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 11 1. Back squat 2,2,2, 20 2. For time: 50 pullups 40 Pushups 30 GluteContinue reading “WOD Tuesday March 2nd”