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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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
WOD Tuesday September 7th
Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 3 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: 100 Double Unders 50 Pull ups 25 Power Cleans
Endurance September 6th, 8th, 10th
Monday September 6th: Warm up: 3:00 bike + 20 jumping lunges + 20 sit ups + 8 inch worms 1 . 8 rounds for time: 4 burpee box jumps 8 calorie bike 12 sit ups 2 . 14:00 amrap 20 cal row 20 kettlebell swings 20 air squats 3 . 3 sets :30 plank 10Continue reading “Endurance September 6th, 8th, 10th”
Gymnastics September 6th and 9th
Monday September 6th: Warm up: 2 rounds 200m run + 10 push ups + 10 beat swings + 10 ring rows 1 . EMOM x 10 O- strict pull ups 5-10 E- :30 max sit ups 2 . 10 rounds for time: 3 BMU // 6 pull ups 10/8 calorie bike 3 . Accumulate 20Continue reading “Gymnastics September 6th and 9th”
WOD Monday September 6th
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 5 Reps: Overhead Squat 2 . 3 Rounds of The Following: 1 Minute of: Sandbag Hold 1 Minute of: Sledge Hammer Strikes on a Tire 1 Minute of: Farmers Carry w/ Kettlebells 1 Minute of: WallContinue reading “WOD Monday September 6th”
WOD Saturday September 4th
In Teams of 2: As Many Rounds As Possible in 30 Minutes: 10 Clean and Jerks (split up a needed) 100 Meter Weighted Run (both partners) 10 Muscle ups or Pull ups (split as needed) 100 Meter Rack Walk (both partners)
CrossFit Havoc 