Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 15 95 lb Overhead step ups x 12 (20″) 95 lb Power snatch x 6 95 lb power clean x 12 x 6 rounds Holiday Hours are as follows, may be subject to change. Dec 21 regular hours Dec 22nd regular hours Dec 23rd am hours and 6 pm class Dec 24thContinue reading “WOD Wenesday December 16th”

Warm up # 23 1. Strict press: 3,3,3,10 2. 100 double unders/300 singles for time 3. 100 1.5/1 pood swings for time 4. 100/50 pushups for time  Holiday Hours are as follows, may be subject to change. Dec 21 regular hours Dec 22nd regular hours Dec 23rd am hours and 6 pm class Dec 24th closedContinue reading “WOD Tuesday December 15th”

Warm Up # 1 “Linda” aka 3 bars of death For Time 10,9,8,7,6,5,4,3,2,1 of: .75% bodyweight squat clean  Bodyweight bench press 1.5% bodyweight deadlift http://journal.crossfit.com/games2009/ Watch the 2009 Crossfit Games!

Warm up of your choice. “Cindy” Amrap in 20 minutes 5 pullups 10 pushups 15 air squats

Warm up # 11 For time: 22,16,10 3/4 Bodyweight Overhead squat Pullups 1.5 pood one arm swings I frikin’ love this stuff!

Warm up # 20 1. Deadlift 5,5,5,20 2. AMRAP in 10 minutes Muscle Ups x 2 HSPU x 3 38″ box jumps x 4

Warm up # 2 “Luke” 155 lb from rack to overhead x 5 30lb dumbell step up press x 5 each leg 45lb dumbell snatch x 10 each hand  x 5 rounds

Warm up # 1 1. Thruster 1,1,1,1 2. For time: 50 thrusters 45/33 40 pullups 30 ring pushups 20 plyo pushups 10 burpees

The Lumberjack 20 For Time: 20 Deadlifts (275lbs) /Run 400m 20 KB swings (2pood) /Run 400m 20 Overhead Squats (115lbs) /Run 400m 20 Burpees /Run 400m 20 Pullups (Chest to Bar) /Run 400m 20 Box jumps (24″) /Run 400m 20 DB Squat Cleans (45lbs each) /Run 400m Let’s all remember why we are doing thisContinue reading “WOD Saturday December 5th”

Reminder!! Tomorrow is the Lumberjack 20. Please make your donations to this great cause and help us reach our goal of $250.00 for our facility. For those that don’t know the Lumber jack 20 is a hero WOD dedicated to the men and women who lost their lives on Ft. Hood earlier this month. All donationsContinue reading “WOD Friday December 4th”