Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 6 Complete five rounds of: Deadlift, 3 reps Max rep Handstand push-ups

Warm up # 8 “Yo mama so crazy” For time: 115lb snatch x 30 reps 115lb thruter x21 Pullups x 21 115lb thruster x 15 Pullups x 15 115lb thruster x 9 Pullups x 9 115lb clean and jerk x 30 reps

Warm up of your choice 2 rounds for time of: 20 Glute ham sit ups 20 Knees to elbows 20 Handstand pushups 20 Hand release pushups 20 calories on rower or 20 burpees

Warm up # 18 1. 100 meter farmers walk for max load x 3 efforts 2.  3 rounds for time of: 30″ box jumps x 15 Wall balls x 15  

Warm up # 1 As many rounds as possible in 20 minutes of: 275 deadlift x 5 Double unders x 10 Air squats x 20

Warm up # 20 1. Snatch balance 1,1,1,1,1 2. “Strict Fran”  For time 21,15,9 of 95lb front squat 95lb strict press Strict pullups (no kipping)

Warm up # 5 1. For time: 1 mile run 2. 5 rounds for time: 9 deadlifts @185 6 hang powercleans @ 185 3 push jerks @ 185

Warm up of your choice As many reps as possible in 5 minutes 0f: Bodyweight back squat Wait 5 minutes As many reps as possible in 5 minutes 0f: Burpees Wait 5 minutes As many reps as possible in 5 minutes 0f: Bodyweight deadlift

Warm up # 3 1. Hang power clean: 5,5,3,3,10 2. 3 rounds for time of: 400 m run 1 pood bulgarian split squat thruster x 10 each side

ANOUNCEMENT!!  THE GYM WILL BE CLOSED IN THE AM TODAY! For time: 3 rounds of: 315 lb Deadlift x 5 135 lb Snatch x 5 3 rounds of : 50 sit ups 50 mountain climbers (double count) This is one continuous effort. There is no break between each couplet.