Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up of your choice FRAN!!! 21,15,9 95lb thrusters Pullups

Warm up # 8 Front Squat 1,1,1,1 Press 2,2,2,2 Then: For time: Jump rope x 100  Wallball x 20  x 3 rounds

Warm up# 1 “Nate” AMRAP in 20 minutes of: 2 Muscle Ups 4 Hand Stand Pushups 8 Kettlebell Swings 2 pood

Warm up # 10 -2 Hands anyhow 1,1,1,1 -Weighted Pullup 1,1,1,1 -Weighted Pushup 5,5,5,5 -100 situps for time

Warm up of your choice “The 300 Workout” 25 pull-ups 50 deadlifts 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 floor wipers  135 pounds 50 clean and press 1 pood  25 more pull-ups — for a total of 300 reps

Warm up # 20 CrossFit Total 1 rep max for: Back squat Press Deadlift Three attempts at each movement are given. Total is the combined weight of all three movements.

Warm up # For Time: 95lb Overhead Squat x 5  50lb dumbell snatch x 5 each side x 10 rounds

Warm up # Elizabeth 21,15,9 135 pound Clean Ring Dips

Warm Up# 3 “Kelly” For Time: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball x 5 rounds

Warm Up # 18 For time: 10,8,6,4,2 135 lb Thruster 275 lb Deadlift