Monday November 8th Warm up – 100’ walking lunge + 10 burpees + 20 box step ups 10 rounds4 burpee box jump overs6 DB box step overs (2 DBs)8 cal row 7:00 AMRAP10 cal row5 devil presses 3 sets:DB bench x 12AB wheel x 12 Wednesday November 10th Warm up – 600 m row +Continue reading “Endurance November 8th, 10th, 12th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics Week 2 November 8th and 11th
Monday November 8th Warm up10 scap pull ups + 10 beat swings + 10 cal echo bike + 10 inch worms + :30 bar hang (relaxed) EMOM x 12:00Minute 1: +1-2 reps of last week’s strict pull upsMinute 2: +1-2 reps of last week’s strict ring dips For time:Buy in- 100 double unders5 rounds6 devilContinue reading “Gymnastics Week 2 November 8th and 11th”
WOD Monday November 8th
Time to Row!! ROWVEMBER is here! Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 2 Reps: Back Squat 3 Sets of 1 Reps: Back Squat *increase weight each set 3 . 6 Rounds for Time: 10 Pull ups 6 Clean andContinue reading “WOD Monday November 8th”
WOD Saturday November 6th
THE GYM CLOSES AT 12:00 TODAY!! In Teams of 2 or 3 As Many Rounds Possible in 30 Minutes: 60 Push ups 120 Kettlebell Swings 240 Sit ups 480 Double Unders
WOD Friday November 5th
ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 500 meter row, good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 2 Overhead Barbell Lunges Per Leg 2 Hip Bridges w/ barbell on bench 2 . Every Minute on the Minute for 15 Minutes:Continue reading “WOD Friday November 5th”
WOD Thursday November 4th
It’s Time For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 500 Meter Row, pvc stretches, jerk drills, tuck jumps 1 . For 4 Sets: 3 Behind the neck jerks from the rack 3 High Box Jumps 2 . For Time: 25, 15, 5 Toes to Bar Front Squat HandstandContinue reading “WOD Thursday November 4th”
WOD Wednesday November 3rd
It’s Time For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 200 Meter Row, Ring Rows, Empty Bar Snatches, Step Ups For Time: 5 Rope Climbs 10 Snatches 20 Box Jump Overs 4000 Meter Row 20 Box Jump Overs 10 Snatches 5 Rope Climbs
WOD Tuesday November 2nd
It’s Time For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 5 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . For Time: 20 Strict Pull ups 20 Deadlifts 40Continue reading “WOD Tuesday November 2nd”
Endurance November 1st, 3rd, 5th
Monday Warm up – 2 rounds10 cal row10 squat jumps5 burpees For time:50 calorie row400 m run30 calorie bike20 burpee box jump overs10 heavy D ball over the shoulder 3:00 on 1:00 off x 3 sets200 m run with medicine ballMax reps of wall balls 3 sets12 DB bench press20 glute bridges Wednesday Warm up100’Continue reading “Endurance November 1st, 3rd, 5th”
Gymnastics Week 1 November 1st and 4th
Gymnastics Starts Tonight! Monday Warm up10 scap pull ups + 10 beat swings + 10 cal echo bike + 10 no push up burpees Test dayMax Bar Muscle up OR Max Chest to bar OR Max Pull ups AND Max Strict pull ups*it is based no current skill if you test muscle ups, chest toContinue reading “Gymnastics Week 1 November 1st and 4th”
CrossFit Havoc 