Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

The Gym will be open on Thanksgiving Day from 10 am – 1 pm. Come on in. 1.  Push press: 5,5,5,5,5 2. 5 rounds for time of: 15 Kettlebell swings @ 2 pood (Russian) 15 Pushups with both hands on ball of Kettlebell  

1. Back squat: find 1 rep max 2. Grace: 135 lb from ground to shoulder to overhead x 30 reps for time Full lockout of knees, hips, and elbows, is required at the top of every rep.

1. Weighted Pushup: 5,5,5,5,5 2. 8 rounds for time of: 20 Double unders 10 Glute ham sit ups 5 Sumo deadlift high pulls@ 105 Had to put this one up again! That’s what I’m talkin’ bout.

1. Power Clean: 1,1,1,1,1 2. 5 minutes of max Power Cleans @ 155 lbs/105 lbs every minute starts with 5 Box Jumps @ 30″ 3. 5 minutes of max Box Jumps @ 30″ every minute starts with 5 Power Cleans @ 155 lbs/105 lbs

1. 3 rounds for time of: 400 meter run Rope climb x 3 2. 95 lb overhead squat x 75 in as few sets as possible

As many rounds as possible in 20 minutes of: 115lb Hang power clean x 15 Handstand walk x 15 feet 24″ Box jumps x 15 Handstand walk x 15 feet

1. Warm up your gear 2. Front Squat: see what you can do today- find a 1 rep max 3.  For time: 9-6-3 reps of: 165 pound Thruster Muscle-up

For time: 185lb deadlift x 20 1.5 kettlebell snatch x 30 1.5 pood rack walk x 400 ft 1.5 kettlebell snatch x 30 185 lb deadlift x 20 http://www.theartistandtheolympian.com/ You need to watch this short film. Gives a great insight on the mind of people that commit themselves to their craft, whatever it may be.