Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 18 For time: 30 Pullups 20 Box jumps 24″ 10 Back squat 115lb 30 Box jumps 24″ 20 Back squats 115lb 10 pullups 30 Back squats 20 Pullups 10 Box jumps 24″

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”