CrossFit Havoc Palmetto, Ellenton, Parrish

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”

WOD Thursday October 21st

Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Find a Max: Clean 3 . For Time: 30 Hang Power Cleans 300 Meter Run 30 Handstand Push ups 300 Meter Run 30 Hang Power Cleans

WOD Wednesday October 20th

Warm up: empty bar snatch work, jumping pull ups, air squats, tuck jumps 20 Rounds For Time: 1 Snatch 2 Muscle ups 3 Box Jump Overs 4 Pistols

WOD Tuesday October 19th

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 2 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . As Many Rounds As Possible in 15 Minutes: 10 Calorie Bike 15 Australian Pull ups 20 Ball slams 25 Switch Steps

Gymnastics Week 6 October 18th and 21st

Monday October 18th: Warm up:2:00 row + 15 pushups + 15 GHD sit ups + 20 walking lunges 1 . For time:21-15-9DB bench press 35#s/20#sRow caloriesBurpees 2 . 15:00 AMRAP8 HSPU200 m run8 toes to bar200 m run 3 . 4:00 AMRAPMax rep HSPU – sets can only be 3 reps, if 2 are doneContinue reading “Gymnastics Week 6 October 18th and 21st”

Endurance October 18th, 20th, 22nd

Monday October 18th: Warm up:2:00 bike + 20 jumping lunges + 20 slam balls 1 . For time:50 cal row3 rounds of:8 burpee box jump overs8 wall balls8 sit ups35 cal row2 rounds of:10 burpee box jump overs10 wall balls10 sit ups20 cal row1 round of:15 burpee box jump overs15 wall balls15 sit ups 2Continue reading “Endurance October 18th, 20th, 22nd”