Warm up: 5 minutes of empty barbell work Every 3 minutes for 15 minutes: 1 Snatch + 15 Box jump overs + 1 Snatch 2. Every 3 Minutes for 15 minutes: 1 Clean and jerk + 15 Toes to bar + 1 Clean and jerk This is the heaviest Clean and jerk ever performed byContinue reading “WOD Wednesday October 16th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday October 15th
Warm up: 10 burpees / 30 second handstand hold / 10 burpees Press: 5 x 3 @ 80% 2. Bench Press: 5 x 3 @ 80% 3. 10 Rounds for time: 4 Handstand pushups 4 Kneeling squat jumps
WOD Monday October 14th
Warm up: 500 meter row / 12 kang squats / 12 GHD Raises Back Squat: 5 sets of 3 @ 80% 2. For time: 40 Thrusters @ 115 / 83 400 Meter run
2019 Strength Cycle
We are going to start a 6 week cycle to work on basic strength training. It will work like this: Monday: Back squat Tuesday: Press, Bench Wednesday: Regular programming Thursday: Back squat Friday: Deadlift If you miss any days you are welcome to make them up on weekends or double up Squats and presses ifContinue reading “2019 Strength Cycle”
WOD Friday October 2nd
Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 400 meter run / 10 empty barbell thrusters 10 rounds for time of: 8 Ground-to-overheads10 Bar-facing burpees ♀ 65 lb. ♂ 95 lb.
WOD Thursday October 10th
Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 15 Pushups / 15 Bench dips 1. Bench Press: 10, 10, 10 2. Medicine ball plank: 1 minute on 1 minute off for 8 minutes (PlankContinue reading “WOD Thursday October 10th”
WOD Tuesday October 1st
Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: Get ready For time: 1 Wall climb 20 Handstand pushups 1 Wall climb 25 GHD Sit ups 1 Wall climb 30 Back rack Lunges 1 WallContinue reading “WOD Tuesday October 1st”
WOD Monday October 7th
Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 400 meter run / 30 kb swings / 12 kang squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 1 Front SquatContinue reading “WOD Monday October 7th”
HERO WOD Saturday October 5th
“SISSON” As many Rounds as possible in 20 minutes: 1 Rope Climb 5 Burpees 200 Meter Run If you have a 20-lb. weight vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, diedContinue reading “HERO WOD Saturday October 5th”
WOD Friday October 2nd
Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: GHR x 12 / Banded good mornings x 12 / 1 . Every 3 minutes for 12 minutes: Deadlift x 8 reps 2. 3 Rounds forContinue reading “WOD Friday October 2nd”
CrossFit Havoc 