Monday December 13th: Warm up – 100’ walking lunge + 15 banded good mornings + 10 inch worms + 200 m row 4 rounds each for time / rest 2:00 between15 calorie row15 sit ups12 calorie row12 burpees 3:00 on 1:00 off x 4250 m row / 200 m run10 box jumpsMax kettlebell swings inContinue reading “Endurance December 13th, 15th, 17th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics Starts January 10th
NEXT GYMNASTICS CYCLE STARTS JANUARY 10TH! 6 Weeks Focusing on “CrossFit Open” Gymnastics Prep. Pull ups, Muscle ups, Burpees, Handstand push ups, Handstand walks, Wall walks, Double Unders, Toes to bar…..etc.
WOD Monday December 13th
Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 2 Reps: Front Squat 3 Sets of 1 Rep: Front Squat *increase weight each set 2 . For Time: “Fran” 21, 15, 9 Thrusters @ 95/63 Pull ups
WOD Saturday December 11th and Barbell Club
Come Try Out The New Barbell Club at 11:00 A.M. Partner WOD: As Many Rounds As Possible in 30 Min: 20 Calorie Bike 20 Pull ups 20 Dumbbell Thrusters 20 Devil Presses Barbell Club: Warm up: 3-4 min bike, 10 inch worms, plate weighted ankle rocks, barbell cycling primer BB cycle primer – Snatch 5Continue reading “WOD Saturday December 11th and Barbell Club”
WOD Friday December 10th
Holiday Party December 18th at 6pm! Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . Find a Max: Deadlift 2 . For Time: 600 Meter Run 30 Overhead Squats 600 Meter Row
WOD Thursday December 9thu
Holiday Party December 18th at 6pm! Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *increase weight as you go 3 . As ManyContinue reading “WOD Thursday December 9thu”
WOD Wednesday December 8th
Holiday Party December 18th at 6pm! Warm up: Air Squats, Ring Rows, Push ups, sit ups For Time: 10 Thrusters 8 Muscle Ups 8 Thrusters (add weight) 60 Double Unders 6 Thrusters (add weight) 4 Rope Climbs 4 Thrusters (add weight) 20 Glute Ham Sit ups 2 Thrusters (add weight) 20 Glute Ham Sit upsContinue reading “WOD Wednesday December 8th”
WOD Tuesday December 7th
Holiday Party December 18th at 6pm! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 5 2 . Regular Strict Press: 3 Sets of 5 3 . 2 Rounds For Time: 25 Pull ups 50 Walking Lunges w/ plate overhead 75 Lateral SwitchContinue reading “WOD Tuesday December 7th”
Gymnastics Week 6 December 6th and 9th
Monday December 6th: Warm up – 10-15 of each: scap pull-ups + beat swings + strict knee raises + hand release push ups For quality5 roundsMax rep strict pull ups10 calorie bike15 GHD sit ups 12:00 AMRAP1 bar muscle up // 2 chest to bar pull ups10 cal row2//410 cal row3//6….. Accessory50 second plank +Continue reading “Gymnastics Week 6 December 6th and 9th”
Endurance December 6th, 8th, 10th
Monday December 6th: Warm up – 100’ walking lunge + 15 banded good mornings + 10 inch worms + 200 m row 10 rounds for time4 d ball over shoulder6 cal row8 box jumps 4 x 2:00 AMRAPs rest 1:00 between10 Burpee box jump overs + max calorie row in remaining time 3x failure –Continue reading “Endurance December 6th, 8th, 10th”
CrossFit Havoc 