Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 2 min on bike, ring rows, mountain climbers For Time: 100 Pull ups 80 Walking Lunges 60 Push ups 40 Glute Ham Sit ups 30 Pistols 20 Handstand push ups 10 Burpee Broad Jumps

Warm up: jumping lunges, handstand hold, burpees 1 . Jerks: 5 sets of 2 reps (increase weight as you go) 2 . For Time: 50, 40, 30, 20, 10 Double Under 5, 4, 3, 2, 1 Cluster

Warm up: wrist stretches, air squats, bottom of squat hold, sit ups, back extensions 1 . Front squat: New max 2 . 3 Rounds For Time: 6 Bar Muscle ups 12 Kneeling Squat Jumps

Warm up: tuck jumps, lunges, push ups 1 . Power clean: New max 2 . Every Minute on the Minute for 20 Minutes: 1st Minute: 5 Deadlifts 2nd Minute: 1 Rope Climb 3rd Minute: 10 Box Jump Overs 4th Minute: Rest

Warm up: wrist stretches, air squats, sit ups 1 . Front squat: 6 x 1 @ 90% 2 . 2 Rounds For Time: 10 Power Snatches 15 Toes to Bar 20 Calorie Bike

Warm up: 2 min bike, 10 burpees As Many Rounds As Possible in 30 Minutes: 400 Meter Run 20 Wall balls 10 Burpee pull ups

Warm up: planks, push ups, sit ups, russian twists 1 . Push press: New max 2 . 10 Rounds For Time: 5 Handstand push ups 10 Double unders

Warm up: good mornings, sit ups, air squats 1 . Back squat: New max 2 . For Time: 1000 Meter Row 50 Burpees

Warm up: Tuck jumps, strict pull ups, sit ups 1 . Power clean: 8 x 1 @ 95 – 100% 2 . For Time: 12, 10, 8, 6, 4, 2 Power Snatch Run Between Each Set. Pick a distance.