Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 5 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of Double Unders 2nd Minute: 3 Push Press 3rd Minute: Calorie Bike
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday November 11th
Warm up: 500 Meter Row, air squats, sit ups “Liam“ For time:Run 800 meters with a 45-lb. plate100 toes-to-bars155-lb. front squats, 50 reps15-ft. rope climbs, 10 ascentsRun 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class LiamContinue reading “WOD Thursday November 11th”
WOD Wednesday November 10th
Warm up: 1000 Meter Row, Empty Bar Snatch Work 20 Rounds For Time: 1 Snatch 2 Burpee Muscle up 3 Handstand Push ups 4 Pistols
WOD Tuesday November 9th
It’s ROWVEMBER!! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 4 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . As Many Rounds As Possible in 8 Minutes: 20 Double Unders 20 Kettlebell Swings 20 Mountain Climbers
Endurance November 8th, 10th, 12th
Monday November 8th Warm up – 100’ walking lunge + 10 burpees + 20 box step ups 10 rounds4 burpee box jump overs6 DB box step overs (2 DBs)8 cal row 7:00 AMRAP10 cal row5 devil presses 3 sets:DB bench x 12AB wheel x 12 Wednesday November 10th Warm up – 600 m row +Continue reading “Endurance November 8th, 10th, 12th”
Gymnastics Week 2 November 8th and 11th
Monday November 8th Warm up10 scap pull ups + 10 beat swings + 10 cal echo bike + 10 inch worms + :30 bar hang (relaxed) EMOM x 12:00Minute 1: +1-2 reps of last week’s strict pull upsMinute 2: +1-2 reps of last week’s strict ring dips For time:Buy in- 100 double unders5 rounds6 devilContinue reading “Gymnastics Week 2 November 8th and 11th”
WOD Monday November 8th
Time to Row!! ROWVEMBER is here! Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 2 Reps: Back Squat 3 Sets of 1 Reps: Back Squat *increase weight each set 3 . 6 Rounds for Time: 10 Pull ups 6 Clean andContinue reading “WOD Monday November 8th”
WOD Saturday November 6th
THE GYM CLOSES AT 12:00 TODAY!! In Teams of 2 or 3 As Many Rounds Possible in 30 Minutes: 60 Push ups 120 Kettlebell Swings 240 Sit ups 480 Double Unders
WOD Friday November 5th
ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 500 meter row, good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 2 Overhead Barbell Lunges Per Leg 2 Hip Bridges w/ barbell on bench 2 . Every Minute on the Minute for 15 Minutes:Continue reading “WOD Friday November 5th”
WOD Thursday November 4th
It’s Time For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 500 Meter Row, pvc stretches, jerk drills, tuck jumps 1 . For 4 Sets: 3 Behind the neck jerks from the rack 3 High Box Jumps 2 . For Time: 25, 15, 5 Toes to Bar Front Squat HandstandContinue reading “WOD Thursday November 4th”
