Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

For Time: 15,12,9,6,3 275 Deadlift Pushups Pullups

HOLY CRAP!! For Time: Ground to overhead  165 x5 run 200 meters  Ground to overhead  165 x4 run 200 meters Ground to overhead 165 x 3 run 200 meters Ground to overhead 165 x 2 run 200 meters Ground to overhead 165 x 1 run 200 meters

The Berger Beater  1.5 pood swings x 5 Burpees x 10 Air squats x 15 http://www.youtube.com/watch?v=8A-m9W-3_9M&feature=related Watch this video. Is this too young to get started in weightlifting? Why or why not? What about other sports? What is an appropriate age to begin exercise?

“Diane” 21,15,9 225 Deadlift Handstand Pushups

For Time: Run 400 meters 40 Pullups Run 400 meters 40 Bodyweight bench press Run 400 meters 40 Glute Ham Sit ups

1. Back Squat 2,2,2,2 2. For Time: Kettlebell snatch 53/25 x 50 reps 3. 1000 meter row time

For Time: 90 kilo Clean x 3 50 lb turkish get up x 6 Ring dips x 9 x 3 rounds

“Natasha” Pullups x 50 2 pood swings x 50 30″ box jumps x 50 Wall Balls x 50 Here is one of my favorite youtube videos.

For time: 10 muscle ups 2 Dumbell Snatches 50/30 8 muscle ups 4 Dumbell snatches 6 Muscle ups 6 Dumbell snatches 4 Muscle ups 8 Dumbell snatches 2 Muscle ups 10 Dumbell snatches

Max reps in one minute of these 6 movements: 135lb back squat 115 lb bench press 155lb deadlift Pullups Parallel bar dips Burpees Rest 3 minutes between rounds.