Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm Up # 8 1. Deadlift 3,3,3,3 2. For time: 20,15,10,5 Burpees Box jumps

Warm up # 2 “FRAN!” For Time: 21,15,9 95/65 lb thrusters Pullups  

Warm Up # 23 For Time: 200 meter run 10 tire flips 200 meter run 9 tire flips 200 meter run 8 tire flips continue down to 1 tire flip

Warm up # 24 Sotts Press 5,5,5,10  Overhead Squat: 5,5,5,10 Weighted Pushups 5,5,5,10 Weighted Pullups 5,5,5,10

Warm up# AMRAP in 20 minutes of: 185 lb power clean x 2 Pullups x 6 Handstand pushup x 2 Glute ham situps x 6  

Reminder! The Gym will be opening at 11:30 this Friday October 30th Warm Up # 24 1. Bench Press 5,5,5,5,5 2. For Time: 2 pood swings x 50 3. For time:  24″ box jumps x 50

The gym will be opening at 11:30 this Friday. For time: Run  800 meters Overhead squat 115 lbs x 25 reps Hang Powerclean 115lbs x 25 reps Push press 115lbs x 25 reps Deadlift 115lbs x 25 reps Run 800 meters

The Gym will be opening at 11:30 on Friday October 30th The CrossFit Warmup ” For Time: Pullups x 20 Wallballs x 20 Ring Pushups x 20 Tuck jumps x 20 x 4 rounds

Warm up # 18 “CrossFit Total” Back squat 1,1,1 Press 1,1,1 Deadlift 1,1,1 The max attempts of all 3 movements  are added together for your total.

Warm up of your choice. For time: Row 1000 meters 45 lb thruster x 50 reps 1.5 pood swings x 50 45 lb thrusters x 25 reps 1.5 pood swings x 25 reps row 500 meters