Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

The Zombies are gone, time to get back to work. Warm Up #1 For time: 95 lb Overhead squat x 10  95 lb Overhead Walking lunges x 10 95 lb Overhead Step Ups x 10 x 5 rounds Post time to comments. Reminder, Memberships are due on the first of every month. Thank you.

Due to inclement weather and Zombie attacks, CrossFit-Havoc will close Friday, January 29th & Saturday, January 30th. Please check back for further updates.

Warm up # 19 1. Push press 3,3,3 2. For Time: Wallball x 30 1.5 pood snatch x 20 (10 each hand) 38″ box jump x 10 x 4 rounds

Warm up # 6 1. Snatch 1,1,1,1 2. Randy In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. First posted 13 February 2008 75# power snatch,Continue reading “WOD Wednesday January 27th”

Warm up # 8 1. Back squat 5,5,5 2. Back squat 3/4 bodyweight  x 50 for time 3. For time: 100 pushups, for every time you take a break, you must run 200 meters

Warm up #16 “Josh” For time: 21 95lb ohs 42 pullups 15 95lb ohs 30 pullups 9 95lb ohs 18 pullups

Warm up of your choice Windmill 5 x 5 2 hands anyhow find 1 rep max Deadlift 3,3,3 One leg 20″ box jumps x 50 for time (25 each leg) Post results to comments

Warm up # 20 “Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted 19 December 2007 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 3 rounds for time   Post time to comments

Warm up # 14 Dumbell Day 1.Dumbell snatch find 1 rep max 2. Dumbell snatch  5×5 @ 80%  3. Dumbell Clean and jerk find 1 rep max 4. Dumbell bench press 5×5 Post loads to comments Dumbells break guys. Make sure that you try and not drop the dumbells from 7  feet in the air. PleaseContinue reading “WOD Wednesday January 20th”

Warm up # 11 1. Push Jerk: find 1 rep max 2. For Time:  “Labor” 100 meter sandbag run  80/40 10 tire flips 100 meter farmers carry  70/35 x5 rounds