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 4 Reps: Back Squat 3 Sets of 2 Reps: Back Squat *increase weight each set 3 . As Many Rounds As Possible in 12 Minutes: 12 HangContinue reading “WOD Monday November 1st”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Saturday October 30th
I Go You Go, Alternating Rounds, for a total of 5 Rounds Each Partner: 1 Rope Climb 6 Devil Press 1 Rope Climb Then: 8 Toes to Bar 16 Push ups 8 Toes to Bar
WOD Friday October 29th
Don’t Forget to Sign up For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 4 Overhead Barbell Lunges Per Leg 4 Hip Bridges w/ barbell on bench 2 . Every Minute on the MinuteContinue reading “WOD Friday October 29th”
WOD Thursday October 28th
Don’t Forget to Sign up For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: pvc stretches, jerk drills, tuck jumps 1 . For 5 Sets: 3 Behind the neck jerks from the rack 3 High Box Jumps 2 . As Many Rounds As Possible in 8 Minutes: 8 Hang SnatchesContinue reading “WOD Thursday October 28th”
WOD Wednesday October 27th
Don’t Forget to Sign up For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 2 minutes on a bike, empty bar clean and jerks, sit ups, ring rows, air squats 11 Rounds For Time: 3 Clean and Jerks 5 Strict Pull ups 7 Glute Ham Sit ups 9 Power WallContinue reading “WOD Wednesday October 27th”
WOD Tuesday October 26th
Don’t Forget to Sign up For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max: Push Press 2 . For Time: 20 Handstand Push ups 30 Push ups 40 Burpees
Endurance October 25th, 27th, 29th
Monday October 25th: Warm up – 100’ walking lunge + 10 burpees + 10 inch worms 1 . 3 rounds For time25 cal row20 kettlebell swings200 m run25 air squats 2 . 10:00 amrap100’ sled drag10 burpees10 cal row 3 . 3 sets15 each single leg Glute bridge15 Db bench press Wednesday October 27th: WarmContinue reading “Endurance October 25th, 27th, 29th”
Gymnastics Starts November 1st
New 6 Week Gymnastics Cycle Starts November 1st. WE WILL FOCUS ON MUSCLE UPS. Get signed up!
WOD Monday October 25th
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 6 Reps: Back Squat 3 Sets of 3 Reps: Back Squat *increase weight each set 3 . For Time: 1000 Meter Row Then 3 Rounds: 5 Overhead Squats 5 Front Squats 5 Back Squats 15 ChestContinue reading “WOD Monday October 25th”
WOD Friday October 22nd
Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 6 Overhead Barbell Lunges Per Leg 6 Hip Bridges w/ barbell on bench 2 . For Time: 20 Pull ups 30 Wall balls 10 Strict Pull ups 20 Thrusters 10 Strict Pull ups Wall balls 20 PullContinue reading “WOD Friday October 22nd”
CrossFit Havoc 