Holiday Party December 18th at 6pm! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max: Bench Press 2 . For Time: 50 Thrusters 50 Burpees over the Bar 50 Pull ups
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday November 29th
Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 6 Reps: Front Squat 3 Sets of 3 Reps: Front Squat *increase weight each set 2 . For Time: 20, 15, 10, 5 Handstand Push ups Toes to Bar Calorie Bike
Gymnastics Week 5 November 29th and December 2nd
Monday November 29th: Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang AMRAP 10:00 FOR QUALITY5-7 Strict Pull-ups12 GHDSU10 calorie bike For time:50 sit ups45 pull ups40 sit ups35 toes to bar30 sit ups25 cal row20 sit ups15 hand release push ups10 BMU // strict pullupsContinue reading “Gymnastics Week 5 November 29th and December 2nd”
Endurance November 29th, December 1st and 3rd
Monday November 29th: Warm up – 100’ walking lunge + 100’ spiderman crawl + 100’ A skips + 100’ B skips for time50 cal row40 DB snatches300 m run20 burpee box jump overs10 d ball clean and press over bar You go, I go x 4 rounds each10 wall balls10 ghdsu6 cal echo sprint Accessory3x:30Continue reading “Endurance November 29th, December 1st and 3rd”
WOD Saturday November 27th
Today we are doing a Strongman Truck Pull at 9:00 a.m. Come Try it Out!! https://facebook.com/events/s/strongman-truck-pull/628149145026007/
WOD Friday November 26th
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”
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”
CrossFit Havoc 