Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Today is the 1st, rent is due. Thanks.  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 # 18 “Pain” 10,8,6,4,2 275 deadlift BurpeesContinue reading “WOD Monday March 1st”

Warm up of your choice Tyler 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.Continue reading “WOD Friday February 26th”

Warm up # 7 For time: Double unders x 30 Pullups x 30 Wallballs x 30 Sit ups x 30 x 3 rounds

Warm up # 2 1. “Grace” For time: 135lb clean and jerk x 30 2. 95 lb overhead squat x 75 in as few sets as possible

Warm up # 4 DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009 Five rounds of: 155 poundContinue reading “WOD Tuesday Febraury 23rd”

Warm up # 8 CrossFit Total Back squat 1,1,1 Press 1,1,1 Deadlift 1,1,1 The max weight on each movement is added for your total. How not to squat

Warm up of your choice 1. Overhead squat 5,5,5,30 2. For time: 1-10 135 squat clean 10-1  1.5 pood kettlebell snatch

Warm up # 5 For time: Run 800 meters 20 KB swings 2 pood Run 400 meters 40 KB swings 1.5 pood Run 200 meters 60 KB swings 1 pood

Warm up # 25 “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats Here is an example of how fast this workout can be done. http://media.crossfit.com/cf-video/CrossFit_SpeallerDoesAngie.wmv

Warm up # 23 1. Deadlift 5,5,5 2. For Time: 24″ Box jumps x 15 Deadlift 135 x 10 Ring Dips x 5 x 10 rounds