Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

Warm Up # 8 Overhead squat 5,5,5,5,5 Max Muscleups in 2 minutes

Warm up # 14 For Time: 5 rounds of 5 clean and jerks # 155lbs 10 burpees 15 thrusters # 95lbs

The Army PT test: CrossFit Style Warm up of your choice Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run Thr next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups, situps, and 800 meter splitsContinue reading “WOD Tuesday August 18th”

Back to business! Warm up # 12 1. Deadlift 10,10,10,10 2. For time: Figure 8’s x 20  High Box jumps x 10 x 3 rounds

Reminder!!!! The gym will be closed this Friday and Saturday!!  Warm up # 16 For time: Run 800 meters 20 KB swings 2 pood Run 400 meters 40 KB swings 1.5 pood Run 200 meters 60 KB swings 1 pood