Warm up: pvc pull throughs, wrist stretches, empty bar snatch work 1 . Every 30 Seconds For 5 Minutes: (10 total reps) 1 Hang Full Snatch * Same weight whole time. Work on Speed Under Bar. 2 . Every Minute on The Minute For 10 Minutes: 1 Full Snatch * Increase weight with good reps.Continue reading “WOD Thursday September 16th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday September 15th
Warm up: handstand hold, push ups, ring rows, air squats “Mary” As many rounds as possible in 20 minutes of: 5 Handstand pushups 10 Pistols 15 Pullups Rest 5 Minutes, Then: 800 Meter Run 8 Minutes to Find a Max Clean and Jerk
WOD Tuesday September 14th
Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 2 Strict Press + 5 Second Overhead hold on 3rd rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . For Time: 50 Double Kettlebell overhead press (strict, push or jerk) 50 Ft DoubleContinue reading “WOD Tuesday September 14th”
WOD Monday September 13th
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 4 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . 6 Rounds For Time: 1 Legless Rope Climb 10 Calorie Bike 10 Back Squats @ not heavy
Endurance September 13th, 15th, 16th
Monday September 13th: warm up3:00 bike + 20 jump squats + 10 burpees 1 . Test500 m row400 m run30 calorie titan bike20 burpee box jump overs10 D ball over the shoulder 2 . 3:00 on 1:00 off x 415 calorie row15 sit ups (weighted if you want)max bike calories in remaining time Wednesday SeptemberContinue reading “Endurance September 13th, 15th, 16th”
Gymnastics Week 1 September 13th and 16th
NEW GYMNASTICS 6 WEEK CYCLE STARTS TODAY!! SIGN UP TONIGHT AT 5:30!! Monday September 13th: warm up 2 rounds10 DB press + 5 inch worms + 10 bench dips 1 . Tests:Max strict pressMax SHSPU // push upsMax strict ring dips rest 3:00 between each test 2 . WOD:21-15-9 of:push upsbench press (light to moderateContinue reading “Gymnastics Week 1 September 13th and 16th”
WOD Saturday September 11th
“September 11th” In teams of two, or by yourself. 366 Burpees *Every 9 minutes do 11 power cleans @ 155/225 *366 LEO’s died on September 11th
WOD Friday September 10th
Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . 5 Sets of 4 Reps: Deadlift 2 . 3 Rounds For Time: 400 Meter Row 20 Shoulder to Overhead 10 Toes to Bar
WOD Thursday September 9th
Warm up: pvc pull throughs, wrist stretches, empty bar snatch work 1 . Every 30 Seconds For 5 Minutes: (10 total reps) 1 Hang Full Snatch * Same weight whole time. Work on Speed Under Bar. 2 . Every Minute on The Minute For 10 Minutes: 1 Full Snatch * Increase weight with good reps.Continue reading “WOD Thursday September 9th”
WOD Wednesday September 8th
Warm up: 2 minutes on a bike, ring rows, air squats, push ups 20 Rounds For Time: 2 Front Squats 4 Burpees over bar 2 Handstand Push ups 4 Pistols
CrossFit Havoc 