Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of you choice “You don’t win friends with salad” For time: 3500 meter row 35 Clean and jerks @ 95 lbs 35 Glute ham sit ups 35 Kettlebell swings @ 1.5 pood 35 Pullups

Warm up # 22 1. Hang snatch: 1,1,1,1,1 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats  

Warm up # 14 “Scotty” For time: 6 L pullups 27 Overhead squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups  27 Front squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups 27 Back squats 115lbs 8 25lb weighted pullups 7 pullups

Warm up # 7 For time: Row 300 meters 30 Handstand pushups 30 Glute ham situps 30 Air squats 30 Box jumps @ 30″ 30 Burpees 30 Pullups    

Warm up # 23 1. Front squat: 3,3,3,3,3 2. 21-15-9 reps for time of: 225 pound Deadlift 95 pound Thruster  

Yo. Come to the Barbeque at the gym on Saturday @ 1 pm. Bring some grub, sign up sheet at the gym. Warm up of your choice 1. Weighted dips: 10,8,6,4,2 2. For time: 100 kb swings @ 1.5/1 pood 3. Max effort 1000 meter row

Warm up # 12 1. Clean : work up to a 1 rep max 2. 3 rounds for time of: 60 Double unders 10 Hang cleans  @ 135 lbs    

Warm up # 17 “The Solstice” 75 lb Thruster x 40 Run 400 meters with 45 lb plate Wallballs x 40 Run 400 meters 45 lb Weighted pushup x 40 Run 400 meters with 45 lb plate  75 lb sumo deadlift high pull x 40 Run 400 meters    

This Saturday we are having a Pot-Luck/Barbeque at the Gym at 1pm. See sign up sheet at Gym. Warm up # 18 6 rounds for time of: 315 Deadlift x 6 45 lb Weighted pullup x 6 Ring handstand pushups x 6 0r Ring pushups x 12  

Warm up # 5 1. Every minute on the minute for 10 minutes: Back squat x 2 reps @ 80% of your 1 rep max 2. For time: 95 lb overhead squat x 50 Pullups x 40 95 lb strict press x 30 Toes to bar x 20