CrossFit Havoc Palmetto, Ellenton, Parrish

Endurance August 30th, September 1st and 3rd

Monday August 30th: Warm Up: 3:00 min bike + 8 inch worms + 30 walking lunges 1 . 10 rounds for time: 3 burpee box jumps 6 calorie on the bike 9 ball slams 2 . 3:00 on // 1:00 off x 4 200 m run Max calorie row 3 . 3×12 Ab wheel rollContinue reading “Endurance August 30th, September 1st and 3rd”

WOD Monday August 30th

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Find a Max: Front Squat 2 . 3 Rounds For Time: 15 Box Jump Overs 10 Muscle Ups 5 Hang Power Snatches

WOD Saturday August 28th

I go You go for 6 Rounds Each: 12 Calorie Bike 12 Wallballs I go You go for 6 Rounds Each: 12 Thrusters 12 Burpees

WOD Friday August 27th

Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work 1 . Find a Max: Jerk 2 . Find a Max Weighted Pull up OR Find a Max Set of Strict Pull ups 3 . 3 Rounds For Time: 15 Deadlifts 75 Double Unders

WOD Thursday August 26th

Warm up: handstand hold, shoulder taps, back extensions, sit ups, walking lunges 1 . For 5 Sets: 2 Barbell Lunges Per Leg 50 Ft Handstand Walk 2 . For Time: 10 down to 1- Bench Press 100 Meter Run ( so 10 bench – 100 Meter Run – 9 bench – 100 meter run….)

WOD Wednesday August 25th

Warm up: ring rows, air squats, push ups, empty bar power cleans For Time: 5 Rope Climbs 50 Wallballs 25 Power Cleans 50 Pistols 25 Power Cleans 50 Wallballs 5 Rope Climbs

WOD Tuesday August 24th

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 5 Strict Press + 5 Second Overhead hold on 5th rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . For Time: 15, 12, 9, 6, 3 Chest to Bar Pull ups Dumbbell Thrusters

Endurance August 23rd, 25th, 27th

JOIN US AT 9:00 A.M. FOR ENDURANCE. Monday August 23rd: Warm Up: 2x: 10 calorie bike + 10 inch worms + 10 squat jumps 1 . AMRAP 15:00: Ascending reps 4-8-12-16… Row calories Med ball sit ups Sled drag 100 feet Rest 5:00 5 rounds for time: 12 Calorie Bike 200 m run 12 SlamContinue reading “Endurance August 23rd, 25th, 27th”

Gymnastics August 23rd and 26th

Gymnastics Monday and Thursday at 5:30 p.m. Monday August 23rd: Warm Up: 2x: 200m run + 12 beat swings + 12 scap pullups + 8 hand release push ups 1 . AMRAP 8:00: Strict Pull ups x 4-6 Hand release Push-ups x 6-10 Box jumps x 8-12 QUALITY REPS. 2 . Every 3:00 x 3Continue reading “Gymnastics August 23rd and 26th”

WOD Monday August 23rd

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Front Squat: 5 Sets of 1 Rep 2 . As Many Rounds As Possible in 14 Minutes: 7 Burpee Broad Jumps @ 6’/4′ 7 Hang Power Snatches 7 Toes To Bar