Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Medium tire flips max reps in 1 min 30″ box jumps max reps in 1 min Bar assisted alternating pistols max reps in 1 min Push press 95 lbs max reps in 1 min Row max meters in 1 min Total reps is score.

AMRAP in 10 min of: Deadlift 225lbs x 3 Ring dips x 6 Air Squats x 9 Rest, then: 1000 meter row

For Time: Overhead squat 95bs x 5 Power Clean 95lbs x 5  Strict Press     95 lbs x 5 1.5 pood kb snatch x 5 1.5 pood kb swing x 5 x 5 rounds

Nicole Complete as many rounds as possible in 20 minutes of : -400m run -Max pullups

Clean and Jerk 115 lbs x 12,10,8,6,4,2 Handstand Pushup x 2,4,6,8,10,12

For Time: Plyo Pushups x 10 Glute Ham Situps x 10 Ring Dips x 10 Knees to elbows x 10 x5

Havoc! 25,20,15,10,5 of: Pullups 1.5 Bodyweight deadlift Body weight back squat

1. Max 500 meter row. 2. Dumbell Snatch 1,1,1 3. Dumbell Snatch 40% BW x 25 each arm.

Fight Gone Bad! 3 rounds of the following 5 exercises: Row (for calories) Wallball shots 10′ target 20lb ball/ 8′  target 15lb ball SDLHP 75lb/55lb Push Press 75lb/55lb Box jump 20″ Rest 1 min between rounds score is total reps at end of workout.

Power Clean 1,1,1,1,1 Thruster 1,1,1,1,1