Tuesday 6-5-18 Warm Up: 2 rounds 10 PVC rig drill 10 hang to active GHD Shoulder stretch Skill: Butterfly Pull Ups Box form work 50 Butterfly Pull Ups Workout: OPEN 12.1 7 min AMRAP Burpees (to 6″ target) Thursday: 6-7-18 Warm Up: 2 rounds 200 m Run 10 Push Ups 1 minContinue reading “Gymnastics Class 6/5 and 6/7”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday June 1st
Warm up: 2 Rounds: 10 Push ups, 10 Ring Rows “Lynne” 5 rounds for max reps of: Body weight / 3/4 body weight bench press Pullups There is NO time limit between sets on this workout. (Last Programmed June 23rd, 2015)
WOD Thursday May 31st
Warm up: 2 Rounds: 45 sec in the bottom of a squat, 30 sec Handstand or Plank Hold 1. Every minute on the minute for 10 minutes: 1 Clean *Increase weight to a heavy single* 2. “Elizabeth” For time: 21, 15, 9 Cleans (NOT power cleans) @ 135 / 93 lbs Ring dips (Last programmed on October 25th,Continue reading “WOD Thursday May 31st”
WOD Wednesday May 30th
Warm up: Get Ready. 20 Rounds for Time: 1 Power Snatch + 1 Hang Power Snatch 10 Double Unders 2 Handstand Push ups @ something hard for you, like strict or kipping deficit 4 Kneeling Squat Jumps *Begin the Workout with 1 Rope Climb. Then, every 3 minutes stop and do 1 Rope Climb*
Gymnastics Class 5/29 and 5/31
Tuesday 5-29-18 Warm Up: 2 rounds 1 min HS Hold 200 m row 10 Back extensions Skill: HS Walking HS Walking practice – 10 min EMOM 10 min 10 Shoulder Taps Workout: 20 min AMRAP 20 KB Step Ups – 20 inch box 20 GHD Sit Ups 10 Strict Pull Ups 20 T2B Thursday 5-31-18Continue reading “Gymnastics Class 5/29 and 5/31”
WOD Tuesday May 29th
Warm up: Clean and Jerk Empty Bar Work 1. Every minute on the minute for 20 Minutes: 1 Power Clean and Jerk 2. As many Rounds as possible in 5 Minutes: Burpee Box Jump Overs
WOD Monday May 28th
There will only be one class today @ 9:00 a.m.! Everyone is invited! “Murph” For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty poundContinue reading “WOD Monday May 28th”
WOD Friday May 25th
Warm up: 500 Meter Row, 2 Rounds: 10 air squats, 10 Ring Rows 1. Every minute on the minute for 12 minutes: 1 Thruster or Overhead Squat *Increase weight as you go up to a heavy single* *If you plan on doing Fran, do thrusters. If you plan on doing Nancy, do OHS* 2. “Fran” For time:Continue reading “WOD Friday May 25th”
Gymnastics 5/22 and 5/24
Tuesday 5-22-18 Warm Up: 2 rounds 1 min HS Hold 50 ft lunge, lunge, squat 10 Back extensions Skill: OH Stability work 5 rounds OH Barbell w/KB walk 20 GHD Sit ups Workout: 8 Rope Climbs 40 T2B 4 Rope Climbs 20 T2B Thursday 5-24-18 Warm up: 500m row 2 rounds 10 hang to activeContinue reading “Gymnastics 5/22 and 5/24”
WOD Thursday May 24th
Warm up: Get your Clean and Jerks Ready 10 Rounds for Time: 1 Clean and Jerk 2 Wall Climbs 4 Box Jumps 8 Burpees 16 Sit Ups
CrossFit Havoc 