HavocFIT September 6th-9th

Our NEW BootCamp and Beginners CrossFit Class is here!

Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT!

FYI: No HavocFIT on Monday September 5th! Join us at 9:00 a.m. for a Partner WOD!!

Tuesday September 6th

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 2 Wall Walks, 10 Back extensions, 10 Air Squats
  • 3. Every minute on the minute for 12 Minutes:

1st Minute: Back Squat w/ empty bar (20 sec of max reps)

2nd Minute: Strict Press w/ empty bar (20 sec of max reps)

  • 4. 5 Rounds for time:

200 Meter Row

10 Dumbbell Thrusters

20 FT of Dumbbell Bear Crawl

10 Russian Twist w/ one dumbbell

20 FT of Dumbbell Bear Crawl

  • 5. Cool Down Stretch / Foam Roll

Wednesday September 7th

  • 1. Stretch
  • 2. Warm up: 20 Burpees
  • 3. Every minute on the minute for 12 minutes:

1st Minute: Wallballs (20 Seconds of max reps)

2nd Minute: Medicine Ball Burpees (20 Seconds of max reps)

  • 4. 2 Rounds of:

10 Ab wheel Roll outs

10 V-Ups

Then 4 Rounds:

100 FT Farmers Carry w/ Kettlebells

10 Kettlebell Swings w/ Right Arm

10 Kettlebell Swings w/ Left Arm

  • 6. Cool Down Stretch / Foam Roll

Thursday September 8th

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 Sec Plank, 8 Tuck Jumps
  • 3. Every minute on the minute for 12 minutes:

1st Minute: Single Unders (20 sec max reps)

2nd Minute: Ring Push ups (20 Sec max reps)

  • 4.  Tabata: Air Squats

(8 cycles: 20 sec on/ 10 sec off)

  • 5. For Time: 2000 Meter Row
  • 6. Cool Down Stretch / Foam Roll

Friday September 9th

  • 1. Stretch
  • 2. Warm up: 100 Ft Bear Crawl, 50 Jumping Jacks
  • 3. Every minute on the minute for 12 minutes:

1st: Ball Slams (20 sec of max reps)

2nd: Pull ups (20 sec of max reps)

  • 4. For Time:

50 Lunges

50 Jumping Pull ups

50 Lateral Bench Jumps

50 Dumbbell Push Press

  • 5. Cool Down Stretch / Foam Roll
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