Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 5 For Time: Run 800 meters 40 push press 95 lbs Run 800 meters 40 Glute ham sit ups Run 400 meters 80 switch steps Run 400 meters 80 calories on rower Vomit.

Warm Up # 19 Deadlift 1,1,1,1 Then: AMPAP in 10 min 3 HSPU Kettlebell snatch x2 each arm 53/25 Muscle Up x 1

Warm Up #20 ForTime: 20,15,10,5 Thrusters 135/85 KB Swings 2 pood/ 1 pood Burpees

Warm up # 15 For Time: Run 200 meters 10 dumbell snatches each arm  50/25 Run 200 meters 9 dumbell snatches Run 200 meters 8 dumbell snatches Continue this down to 1 snatch per arm.

Warm up # 22 Muscle ups x 15 Squats 3 x 20

Warm up #11 Fight Gone Bad Three rounds of: 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) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.Continue reading “WOD Wednesday July 15th”

Warm up # 7 “ANGIE” For time: 100 pullups 100 pushups 100 situps 100 squats A % of this workout will be done based on ability level. Example: 70% would equal 70 of each movement. Take care of your hands! Ripping your hands does not help you improve anything, keep your calules shaved and don’t goContinue reading “WOD Tuesday July 14th”

Warm up # 1 Overhead Squat 1, 1, 1, 1, 15 Then: 1k row time

Warm up #21 Turkish Get up 1,1,1 Then: For time: 15, 12, 9, 6, 3 Power Clean 135lbs Handstand Pushups 

Warmup #18 For Time: Back squat 185lb x 20 Pullups x 40 Back squat 185lb x 20 Pushups x 40 Back squat 185 x 20 Back extensions x 40 Check out this article from http://www.stumptous.com The great objection to women exercising—namely, the fear of becoming muscular—is quite without foundation. It cannot be too often repeatedContinue reading “WOD Thursday July 9th”