CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up of your choice

2 rounds of:

Kipping pullups x max reps

Wait 3 minutes

Strict pullups x max reps

Wait 3 minutes

Handstand pushups x max reps

Wait 3 minutes

2 minutes of wall climbs for max reps

Wait 3 minutes

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 22

1. Snatch balance: Work up to 1 rep max

2. 20,15,10,5 reps for time of:

135 lb Overhead squat

Toes to bar or Glute ham situps (your choice)

Warm up # 8

For time:

400 meter run

300 Double unders

200 Jumping lunges ( 100 per leg )

100 Burpees

400 meter run

Break up Double unders , lunges, and burpees as needed. 

( I would do 10 sets of 30, 20 and 10)

Warm up # 14

1. Deadlift: 3,3,3,20

2. 8 rounds for time of:

Bodyweight Power clean x 4

Bodyweight jerk x 1

Pullups x 8

This is what you call giving your all.

1. Back squat: 3,3,3,20

2. 3 rounds for time of:

2 pood kettlebell swings x 30

Ring pushups x 30

“Brian“

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.

Enlarge image

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

1. Weighted Pullups: 3,3,3,3,3

2. Five rounds for time of:
135 pound Power clean x 10
Wallballs x 15

The Army PT test: CrossFit Style

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 splits for total score.
See how you measure up:

http://www.apft-standards.com/

Sorry guys…

 For time:

Muscle ups x 20

135 lb Thruster x 20

135 lb Strict press x 20

Knees to elbows x 20

Glute ham sit ups x 20

Toes to bar x 20

Lateral barbell jumps x 20

30″ box jumps x 20

Burpees x 20

 Sotts press x 15 

 Glute ham raise x 15

x 2 rounds

1. Overhead Squat x 50 reps (This is one set as heavy as possible)

2. Every minute on the minute for 20 minutes:

2 Deadlifts

2 Hang power cleans

1 Jerk

So the old guys from CrossFit Havoc did a 100 km bike race this past weekend. It was an enlightening experience.