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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
WOD Monday November 1st
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”
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”
CrossFit Havoc 