Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 10 1. 1 rep-max Snatch Ten minute time limit, not including warm up. Post load to comments. Top men’s scores from the 2009 CrossFit Games: Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs). Top women’s scores: Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs).  2. Max rounds andContinue reading “WOD Monday Febrary 15th”

Warm up of your choice 1. Front squat 3,3,3,10 2. “Jackie” For time: 1000 meter row 50 thrusters 45/33 30 pullups

Warm up # 25 1. For Time: 10-1 Strict pullups Handstand pushups 2. 10-1 (not for time) Glute ham sit ups Glute  ham raise

Warm up # 1 “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 8 1. Back squat 5,5,3,3 2. For time: Knees to elbows x 10 Box jumps x 20 Muscle ups x 2  x 5

Warm Up # 4 “Victor” For Time: 135 lb thruster x9 2 pood swings x 13 x 4 rounds Then: Ring Dips x 9 Burpee pullups x 13 x 4 rounds Check this out: http://www.poodwaddle.com/worldclock.swf

Warm up of your choice 1. Press 5,5,5,5 2. For time: 40 double unders 20 handstand pushups run 400 meters 30 double unders 15 handstand pushups run 400 meters 20 double unders 10 handstand pushups run 400 meters 10 double unders 5 handstand pushups run 400 meters

Warm up # 15 Total this: Overhead squat: find 1 rep max Clean: find one rep max Bench Press: find 1 rep max

Warm up # 2 “Karen” 150 Wallball Shots for time. Post time to comments.

Warm up #20 For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups