Tuesday 7-10-18 Warm Up: 2 rounds 10 Plank up downs :30 HS Hold 10 GHD Sit ups to Parallel Skill: HSPU’s 2 min OH KB Hold rest 1 min EMOM 8 Min 8 HSPU’s Workout: AMRAP 20 min Run 200m 10 Pull Ups 10 Push Ups 20 Air squats Thursday 7-12-18 WarmContinue reading “Gymnastics Class 7-10 and 7-12”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday July 9th
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 1 + 1 front squat ( 75% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”
WOD Friday July 6th
Warm up: Back and bench stuff Every 90 seconds for 10 sets Odds: Bench press x 3 Evens: Deadlift x 3 2. 10 Rounds for time: 100 meter run 2 Power cleans @ 225 / 153
WOD Thursday July 5th
Warm up: 2 Rounds of 8 back extensions / 8 GHD sit ups / 8 pushups Every minute for 12 minutes: Odds: Pendlay Row x 6 Evens: Seated Shoulder press x 6 2. 6 Rounds for time: 12 Calorie row 12 Burpees over the rower
WOD Wednesday July 4th
Warm up: Group warm up JOHNSONU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan. He is survived by his wife, Durinda. First posted July 9, 2010 245-lb. deadlifts,Continue reading “WOD Wednesday July 4th”
WOD Tuesday July 3rd
Warm up: 400 meter run / Empty bar work Every 2 minutes for 16 minutes: 2 Power cleans + 1 Push press + 2 jerks 2. 4 Rounds for time: 15 Pullups 20 sit ups 25 Air squats
Gymnastics Class 7-3 and 7-5
Tuesday 7-3-18 NO CLASS – My Hubby’s Bday! Thursday 7-5-18 Warm Up: 2 rounds 10 kips 10 pvc rig drill GHD shoulder stretch Skill: Butterfly Pull Ups EMOM 10 min 5 Butterfly Pull Ups Workout: 5 rounds 1 Wall climb 2 min HS Hold 2 Pistols 3 High Box Jumps 2 Broad Jumps 2 RopeContinue reading “Gymnastics Class 7-3 and 7-5”
WOD Monday July 2nd
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 2 reps ( 70% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 2 reps ( 85% of max ) 3. For time usingContinue reading “WOD Monday July 2nd”
WOD Friday June 29th
Warm up: Back stuff Every 3 minutes for 15 minutes: Deadlift x 8 2. For time: 20 Toes to bar 40 Calorie Bike ( not row ) 20 Toes to bar
WOD Thursday June 28th
Warm up: 50 KB figure 8’s Weighted Pullup: 10, 8, 6, 4, 2 2. For time: 20 Box jumps @ 30 / 24″ 40 Thrusters @ 95 / 63 (unbroken?) 20 Box jumps @ 30 / 24″
CrossFit Havoc 