THE GYM IS OPEN FROM 9AM-8PM Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 3 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of handstand push ups 2nd Minute: 3 Power Cleans 3rd Minute:Continue reading “WOD Friday November 26th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday November 25th
The Gym is Open From 9:00 a.m. – 11:00 a.m. with one class today @ 9:30 a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 200 Meter run 20 Thrusters 200 Meter run 40 Wollymockers 200 Meter run 60 Deadlifts 200 Meter run 80 Burpees 200 Meter run 100 Sit ups 200 MeterContinue reading “WOD Thursday November 25th”
WOD Wednesday November 24th
Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 15 Minutes: 1 Clean and Jerk * Increase weight as you go. 2 . 5 Rounds For Time: 1 Rope Climb 10 Calorie Row Then 3 Rounds For Time: 10 Toes to Bar 10 Calorie Row
WOD Tuesday November 23rd
Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 2 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . For Time: 10 Snatches 20 Box Jump Overs 10 Snatches 20 Box Jump Overs 10 Snatches
Gymnastics Week 4 November 22nd
Monday November 22nd: Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang AMRAP 15:00 FOR QUALITY3-5 Strict Pull-ups6-8 toes to bar10 calorie bike For time:6 rounds for time3 BMU / 5 chest to bar8 calorie row Rest 3:00 4 rounds for time4 bmu / 6 chestContinue reading “Gymnastics Week 4 November 22nd”
Endurance November 22nd, 24th, 26th
Monday November 22nd: Warm up – 100’ walking lunge + 100’ high skips + 100’ long skips + 10 cal row 20:00 AMRAP30 cal row100’ overhead plate walking lunge with plate20 cal row15 burpee + ground to overhead Rest 5:00 Amount on rounds you got from last AMRAP, now for time. Accessory:20-16-12-8-4Sit upsDB bench WednesdayContinue reading “Endurance November 22nd, 24th, 26th”
WOD Monday November 22nd
Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 8 Reps: Front Squat 3 Sets of 4 Reps: Front Squat *increase weight each set 2 . “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5Continue reading “WOD Monday November 22nd”
WOD Saturday November 20th
In Teams or 2: 10 Minutes to Find: Max Clean and Jerk (combined weight) 15 Minute AMRAP: 30 Goblet Squats 30 Kettlebell Swings 30 Box Step Overs 10 Minutes to Find: Max Clean and Jerk (combined weight)
WOD Friday November 19th
Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 4 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of push ups 2nd Minute: 2 Hang Cleans 3rd Minute: Calorie Bike
WOD Thursday November 18th
1 . Find a Max : Havoc Snatch Complex (power snatch, hang snatch, heaving snatch balance) 2 . For Time: 2000 Meter Row 20 Overhead Squats 20 Bar Facing Burpees
CrossFit Havoc 