THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: all the back and hamstring stuff 1 . Every 1:30 for 6 Sets: 1 Deadlift 2 . For Time: “Diane” 21, 15, 9 Deadlift @ 225 / 153 Handstand push ups (must be strict to get onContinue reading “WOD Friday June 28th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday June 27th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 10 Empty bar thruster, 10 Tuck jumps 1 . Every Minute for 5 Sets of Each (15 minutes): 1st Minute: 1 Cluster 2nd Minute: Right # of Box Jump Overs (Between 4 and 12 Reps) 3rd Minute:Continue reading “WOD Thursday June 27th”
Natasha’s Workouts Week of June 17th
Monday June 17th: REST Tuesday June 18th: REST Wednesday June 19th: For Time: (35:34) 1 to 10 Strict Handstand Push up @ 10lb deficit Bar Muscle up Hang Power Clean @ 65 Push Press @ 65 Back Squat @ 65 Thursday June 20th: 30 Rounds for Time: (28:58) 1 Power Clean and Jerk @ 125Continue reading “Natasha’s Workouts Week of June 17th”
WOD Wednesday June 26th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: empty bar snatch work 1 . 20 Minutes to find a Max: Hang Snatch 2 . For Time: 50 Calories on a thing 50 Pull ups 50 Overhead Squats @ 95 / 63
WOD Tuesday June 25th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 500 Meter Run, 10 Empty bar push press, 10 Air Squats ” Fight Gone Bad “ Three rounds of:Wallball @ 20 / 14Sumo Deadlift high-pull @ 75 / 53Box Jump @ 20″Push-press @ 75 / 53Row (Calories)Continue reading “WOD Tuesday June 25th”
WOD Monday June 24th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 2 rounds: 30 second in bottom of squat, 8 duck walk steps, 8 Empty bar power cleans 1 . Superset for 8 Sets Each: 1 Anderson Squat 1 Power Clean 2 . As many Rounds as possibleContinue reading “WOD Monday June 24th”
HERO WOD Saturday June 22nd
SEE YOU GUYS AT 9:30 A.M.!! “Severin“ 50 Strict Pull-ups100 Push ups, release hands from floor at the bottomRun 5K If you’ve got a twenty pound vest or body armor, wear it. U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne),Continue reading “HERO WOD Saturday June 22nd”
WOD Friday June 21st
Warm up: 500 meter Row, 15 Banded Good Mornings, 10 Toes to bar 1 . Every 1:15 for 8 Sets: 1 Deadlift 2 . 3 Rounds for Time: 6 Power Cleans @ Too Heavy 12 Burpees
WOD Thursday June 20th
Warm up: 2 Rounds: 8 Back Extensions, 8 Glute ham Sit ups 1 . Six Sets of 4 Reps: Pendlay Row 2 . 3 Sets of Max Reps: Handstand Push ups 3 . For Time: 100 Kettlebell Swings *Every time you drop the kettlebell do 10 Glute Ham Sit ups
WOD Wednesday June 19th
Warm up: From 0-8 Minutes: As many Rounds as Possible: 20 Double Unders 6 Power Snatches 20 Double Unders 6 Pull ups Then from Minutes 8-12: REST Then From Minutes 12-20: Find a max Power Snatch Then at the 20 Minute Mark: Run 1000 Meters
CrossFit Havoc 