Tuesday 7-17-18 Warm Up: 2 rounds 10 Plank up downs :30 HS Hold 10 GHD Sit ups to Parallel Skill: HSPU’s 2 min OH DB Hold rest 1 min EMOM 8 Min 8 HSPU’s Workout: Dubs 45-30-15-12-9-6-3 Pull Ups 15-10-5-4-3-2-1 Thursday 7-19-18 Warm Up: 2 rounds 10 banded rig pvc drill 10Continue reading “Gymnastics Class 7-17 and 7-19”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday July 16th
Warm up: 200 meter run or 1 min of jump rope Kang squats Banded good mornings Squat hold x 1 minute Back squat: 2 x 2 @ 90% 2 x 1 @ 95% 2. 3 Rounds for time: 20 KB Jumps 15 GHD Sit ups 10 One legged burpees ( 5 each leg guys )
WOD Friday July 13th
Warm up: X walk x 10 steps in each direction / Glute ham raise x 10 / Pushups x 20 Every 90 seconds for 10 sets Odds: Bench press x 2 Evens: Deadlift x 2 2. 3 Rounds for time of: 6 Thrusters @ 185 / 113 30 / 20 / 10 ft Burpee shuttleContinue reading “WOD Friday July 13th”
WOD Thursday July 12
Warm up: 2 minutes of jump rope Every 90 seconds for 12 rounds: Minute 1: Ab plank x 45 seconds (Banded if you dare) Minute 2: Butt plank x 45 seconds Minute 3: Overhead Barbell / Dumbbell or Kettlebell hold x 45 seconds 2. For time: 60 Alternating kettlebell swings 60 Figure 8’s
WOD Wednesday July 11th
Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump 4 Rounds for time: 400 meter run 20 Box jumps @ 24 / 20″ 20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees ) 20 Ball slams
WOD TuesdayJuly 10th
Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5 Every 30 seconds for 12 sets: 1 Power snatch 2. Every 40 seconds for 10 sets: 1 Snatch 3. Every 50 seconds for 8 sets: The right #Continue reading “WOD TuesdayJuly 10th”
Gymnastics Class 7-10 and 7-12
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”
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
CrossFit Havoc 