Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 8 1. Back squat 20 x 1 Take a weight that you would normally be able to squat 10 times and do 20 instead. 2. Dumbell bench press 5,5,5,5 3. Row max meters in 30 seconds

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 1 “Helen” 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps 3 rounds for time

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 16 1. Row 500 meters 2. For Time: 10 pullups 10 air squats 10 kb snatches 10 plyo pushups (inside,outside) 10 kb step up presses (5 each side) x 4 rounds

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm Up # 19 1. Deadlift 5×5 2. For time:  115 power clean x 5 Wallball x 5 100 meter run x 5 rounds Read this before you go buy another pair of running shoes. http://www.nytimes.com/2009/08/30/business/30shoe.html?_r=1&pagewanted=1

Warm up of your choice 1. Turkish get up 1,1,1,1 2. Medium tire flips : max reps in 2 minutes 3. 20″ box jump : max reps in 2 minutes 4. 3/4 bodyweight bench press : max reps in 2 minutes 5. 65 lb thrusters : max reps in 2 minutes 6. 1.5 pood kb clean andContinue reading “WOD Friday August 28th”

Wam up # 2 For Time: 225 lb Deadlifts x 20 Run 200 meters 95 lb Overhead squats x 40 Run 400 meters Pushups x 80 Run 800 meters

Warm Up # 1 1. Clean and Jerk 1,1,1,1 2. “Grace”       For time: 135lb clean and jerks x 30 

Warm up # 3 20,15,10,5 Pullups Handstand pushups

Warm Up # 10 1. Back Squat 3,3,3 2. Back squat bodyweight x 50 reps in as few sets as possible

Warm up of your choice For Time: Something Different. Dumbell bench press 50% of bodyweight x 8 Overhead Med ball Throws   x  80 meters Sand bag load 80lbs x 8 x 5 rounds