Warm up: 25 burpees 1. Weighted Pushups: 5,5,5,5,5 RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived byContinue reading “WOD Tuesday March 18th”
Category Archives: CrossFit
WOD Monday March 17th
Warm up # 1 1. For 16 minutes: Odd minutes: 1 Front squat Even minutes: 2 Power snatches 2. For time: 20 power snatches @ 80% of your last double Row 500 meters
WOD Friday March 14th
Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35Continue reading “WOD Friday March 14th”
WOD Thursday March 13th
Warm up # 2 1. Two hands anyhow – do it. 2. For time: 50 One arm barbell power snatches @ 75 lbs (25 each arm)
WOD Wednesday March 12th
Warm up # 3 1. Push press: 2,2,2,2,2 2. For time: 40 Box jumps @ 24″ 40 Hand release clapping pushups 40 Double unders 40 Hand planted lateral bench jumps (double count)
We are officially in our new location. The address is 1700 14th Ave East Palmetto Florida 34221. It seems as though peoples GPS’ have been bringing them to a random building that is not ours. We are located on 17th st East between 41 and Canal road. If you get lost call me at 580-284-3310.Continue reading
WOD Monday March 10th
Warm up # 1 1. For 16 minutes: Odd minutes: 1 Back squat Even minutes: 2 Power cleans and 1 jerk 2. 3 rounds for time of: 300 meter row 20 Glute ham sit ups or 30 regular sit ups 10 Burpees
Warm up # 5 Workout 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following sameContinue reading
WOD Thursday March 6th
Warm up # 2 1. Take 10 attempts to find a max distance broad jump 2. Max handstand pushups in one set 3. Max kipping pullups in one set 4. 5 minutes of max kettlebell snatches @ 1.5 / 1 pood 5. 100 meter row max effort x 4 attempts
WOD Wednesday March 5th
Warm up: Row 500 meters / 20 double leg mountain climbers 1. 4 rounds NOT for time of: 8 Glute ham raise – add resistance with weight or band if possible 8 Glute ham sit up – each rep should be slow and controlled 2. 5 Minutes of max deadlifts @ 185 lbs/123 lbs everyContinue reading “WOD Wednesday March 5th”
CrossFit Havoc 