Monday October 4th: warm up3:00 bike + 20 jump squats + 10 burpees 1 . Every 5:00 x 4 (20:00) 200 m run250 m row10 wall balls 2 . AMRAP x 12:00 7 cal row7 burpee box jump overs14 american kettlebell swings 3 . 3 sets:12 DB bench press12 Ab wheel rollouts:30 plank Wednesday OctoberContinue reading “Wednesday October 4th, 6th, 8th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics Week 4 October 4th and 7th
Monday October 4th: Warm up 20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press 1 . EMOM x 12 Odd – +1 SHSPU from last week Even – :40 max calorie row 2 . AMRAP 5:00 10 push press BB 10 push ups 10 cal row RestContinue reading “Gymnastics Week 4 October 4th and 7th”
WOD Monday October 4th
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Find a Max: Overheard Squat 2 . One Set of Max Double Unders 3 . As Many Reps As Possible in 3 Minutes: Snatch @ 135/ 93 Rest 3 Minutes As Many Reps as Possible in 2 Minutes: SnatchContinue reading “WOD Monday October 4th”
WOD Saturday October 2nd
In teams of 2: I go you go for 10 Rounds Each: 100 Meter Run 1 Clean and Jerk Then I go you go for 5 Rounds Each: 10 Pull ups 20 Air Squats 30 Mountain Climbers
WOD Friday October 1st
Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . Find a one rep max: Deadlift 2 . For Time: 40, 30, 20, 10 Wall balls Calories on a thing
WOD Thursday September 30th
Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Every 30 Seconds For 5 Minutes: 1 High Hang Full Clean 2 . Every Minute on Minute for 10 Minutes: 1 Full Clean * Increase weight with good reps 3 . As Many Rounds As Possible in 10 Minutes: 1 RopeContinue reading “WOD Thursday September 30th”
WOD Wednesday September 29th
Warm up: back extensions, sit ups, bear crawls, ring rows “Yo mama so crazy” For time: 30 Snatches @ 115/ 83 21 Thrusters @ 115/ 83 21 Pullups 15 Thrusters @ 115/ 83 15 Pullups 9 Thrusters @ 115/ 83 9 Pullups 30 Clean and jerks @ 115/ 83
WOD Tuesday September 29th
Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 5 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . 3 Rounds For Time: 200 Meter Row 10 Burpee Box Jump Overs
Endurance September 27th, 29th, October 1st
Monday September 27th: Warm up: 200 m run + 10 inch worms + 20 air squats 1 . 4 rounds15 cal row10 box jumps5 burpees Rest 5:00 3 rounds20 cal row10 burpee box jump overs Rest 5:00 3 rounds15 DB bench press300 m run Wednesday September 29th: Warm up: 3:00 row + 20 jump lungesContinue reading “Endurance September 27th, 29th, October 1st”
Gymnastics Week 3 September 27th and 30th
Monday September 27th: Warm up: 3:00 row + 5 wall walks + 5:00 handstand walk practice 1 . EMOM x 12Odd – Strict HSPU +1 rep from last weekEven – :30 max calorie row 2 . WOD:20-15-10-5Handstand push-upsBox jumps200 m AFTER each round 3 . AccessoryAccumulate40 DB bench press40 GHDSU or sit ups Thursday SeptemberContinue reading “Gymnastics Week 3 September 27th and 30th”
CrossFit Havoc 