CrossFit Havoc Palmetto Florida
Two Hero’s Today guys:
“Up Down’s”
12 Minute AMPAP:
40 Meter sprint
2 Burpees
40 Meter sprint
4 Burpees
40 Meter sprint
6 Burpees
Etc…
CPL Timothy M Shea
25 August 2005
At the 20 Minute Mark
“Randy”
For Time:
75 Power snatches @ 75 / 53 lbs
Randy Simmons
7 February 2006
Warm up: 400 meter run / Empty Barbell work
2. 3 Rounds for time:
20 Pullups
15 Sumo deadlift high pulls
Warm up: Toy soldiers / Butt kickers / Banded good mornings / 1 Minute squat hold
2. In Teams of 2:
7 Rounds for time:
22 Pistols
19 Bench Press
76 Double unders
44 Calories on a thing
Warm up: Band work / Empty barbell work
For time:
12 Rounds of:
1 Clean and jerk ( Ascend in weight )
2 Muscle ups
Directly into
6 Rounds of:
1 Clean (Ascend in Weights )
10 Handstand pushups
Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10
2. For time:
50 Double unders
10 Overhead Squats
40 Wallballs
8 Hang Snatches
30 Double unders
6 Overhead squats
20 Wallballs
4 Hang Snatches
10 Double unders
2 Overhead squats
*Hey, you should have your own jump rope. We have ropes at the gym, but if you have been doing this stuff for 6 months or more and you don’t have your own jump rope then it’s time to make the 8 dollar investment in your fitness.
Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups
2 . For Time:
80 Sit ups
80 Calorie Row
80 Mountain Climbers (Double Count)
I go you go for 6 rounds:
100′ Sled drag
6 Dumbell thrusters
then 6 rounds of:
30 / 20 / 10′ Shuttle sprint
6 Devils Presses
Warm up: 400 meter run / empty barbell work
2. For time:
20 Bar facing burpees
20 Power cleans
20 Calories on a thing
Warm up: 2 minutes on a thing / X walk / Banded good mornings
2. Tabata intervals for these 4 movements
Score is lowest round per movement
1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of each rep )
2. Jumping lunges
3. Hand hops on and off of a 45 lb bumper plate – 1 hop on and off = 1 rep
4. Kettlebell jumps @ 2 / 1.5 pood
Warm up: Stretch your calves / Warm up you deadlifts
12 Rounds for time:
1 Rope climb
200 meter run
1 Heavy ass deadlift
20 Double unders
