Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm Up of your choice 135/95 lb back squat x 100 reps For every time the bar is placed back on the racks you must run 200 meters. The goal is to complete the 100 reps with as little running possible. 

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.