Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 9 For time: 800 m run 80 box jumps 20″ box 400 m run 40 pullups 200 m run 20 Handstand pushups 100 m run 10 long jumps x 7/5 feet . . The Iron By Henry Rollins When I was young I had no sense of myself. All I was, was aContinue reading “WOD Wednesday July 14th”

Warm up # 25 1. Bench press 5,5,3,3,10 2. Windmills: 5,5,5,5,5 3. Pistols: 5,5,5,5,5 or work on pistol progressions for 15 minutes

Warm up # 1 “Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lbContinue reading “WOD Monday July 12th”

Warm up of your choice 1. Push press: 5,5,3,3,1 2. “First round knock out” 1 round of fight gone bad one minute at each station Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories)

Warm up # 3 3 rounds for time of: ab wheel x 20 Swimming frog x 20 Deadlift 135 x 20 lateral barbell jumps x 20 Run 200 meters

Warm up # 20 1. Hang Power snatch: 3,3,3,3,3 2. Max reps in 5 minutes of:  32kg Kettlebell clean and press

Warm up: 10 lateral barrier jumps 15 air squats x 3 rounds For time: 40 double unders 20 box jumps 20″ box 10 Handstand pushups x 4 rounds Snatches make Frank Happy!

Warm up # 4 1. Back squat 5,5,3,3 2. 5 rounds for time: 225 back squat x 8 pullupsx 12

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