Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

“The Silverback” 3 Rounds for time of: 135lb snatch (full or power) x 5 135lb clean and jerk x 5 135lb thruster x 5 Here is a little motivation.

Weighted dip 3,3,3,3 Push press 2,2,2,2 Weighted pullup 1,1,1,1 Check out this Video of one of the best deadlifters of all time; Konstantine Konstanov. Here he is pulling 946 lbs at 275 lbs Bodyweight ! Notice anything different about his form?

Come to the Park for some fun/pain in the sun. Kid Zone on 38th street. Here is a map. http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw–#mvt=m&lat=34.606411&lon=-98.428847&zoom=15&q1=greer%20park%20lawton%20ok&w0=34.61752832342244%2C-98.43990325927734%3B34.59449797360337%2C-98.43973159790039&q2=2019%20SW%20Washington%20Ave%2C%20Lawton%2C%20OK%2C%2073501 Bring Water and sunblock!

For time: 15 Tire Flips 80 lb dumbell overhead x 20 Glute ham situps x 40 Muscle ups x 10 Burpees x 30   Hey everyone, we will be meeting in the park tomorrow. Kid Zone on 38th street. here is a map: http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw–#mvt=m&lat=34.606411&lon=-98.428847&zoom=15&q1=greer%20park%20lawton%20ok&w0=34.61752832342244%2C-98.43990325927734%3B34.59449797360337%2C-98.43973159790039&q2=2019%20SW%20Washington%20Ave%2C%20Lawton%2C%20OK%2C%2073501 Bring Water and sunblock!

For Time: Back squat 185 x 5 Front Squat 135 x 5 Overhead squat 95 x 5  x5 rounds

  40 yard dash 1,1,1,1 Thruster 2,2,2,2 Weighted Pullup 1,1,1,1  

“Cindy” As many rounds as possible in 20 minutes of : 5 pullups 10 pushups 15 squats  

“Randy” For Time: 75 lb Power Snatches x 75 Reps

“Nancy” 5 rounds of: 400 meter run 95lb OHS x 15 reps

“Grace” For Time: 135lb Clean and Jerk x 30 reps