Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 6 “MLK”  For time: 12, 9 ,6, 3 1.5 Bodyweight deadlift Muscle ups 3/4 bodyweight overhead squats Handstand pushups

Warm up of your choice 1. Behind the neck jerk: 1,1,1,1,1 2. 21,15,9 reps for time of: Handstand pushups 2 pood kettlebell swings

Warm up: Russian kettlebell swings x 50 1. Max distance Long jump 1,1,1,1,1 2. 21,15, 9 reps for time of: Ring pushups Toes to bar

Warm up: 30 seconds of handstand holds x 3  1. Strict press: 1,1,1,1,1 2. 21,15,9,reps for time of: Burpees 115 lb overhead squat

Warm up # 7 1. Weighted pullup: 1,1,1,1,1 2. “Fran” 21,15,9 reps for time of: 95 lb thruster Pullups

Warm up # 1 1. Back squat: 1,1,1,1,1 2. 21-15-9 reps for time of: 135 pound Clean GHD sit-up

Warm up of your choice 2 rounds for time of: 50 meters of bear crawl 50 meters of  burpee broad jumps  25 meters of handstand walks 

Warm up # 2 1. Weighted pushup: 5,5,5,5,5 2. 2 rounds for time of: 315 lb Deadlift x 15 225 lb Back squat x 10 Double unders x 50

Warm up # 4 1. 4 Rounds not for time of:  Glute ham raise x 12 Glute ham sit ups x 12 try and add some weight to each movement. 2. For time: 10 Muscle ups 75 lb push press x 100 Row 1000 meters What do you think?    http://shine.yahoo.com/healthy-living/georgia-childhood-obesity-campaign-draws-criticism-205800371.html

Hey guys, credit card machine is still down, please bring your rent in form of cash or check. Thanks. Warm up # 18 1. Deadlift: 1,1,1,1,1 3. For time: 15′ rope climb x 5 2 pood kettlebell swings x 50 15′ rope climb x 5