Warm up: 2 rounds of Cindy Every 90 seconds for 10 sets: 2 Pause back squats + 1 back squat 2. For time: 15 Power cleans @ 135 / 93 20 Pullups 15 Power cleans @ 225 / 153 20 Pullups
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday June 8th
Warm up: 20 kb swings / 15 banded good mornings x 2 rounds Romanian Deadlift: 30 minutes to complete 5 working sets of 5 2. For time: 25 Toes to bar 25 Shoulder to overhead @ 115 / 83 25 Pullups (strict) 25 Hang cleans (not power) @ 115 / 83
WOD Thursday June 7th
Warm up: 2 minutes of jump rope / 4 minutes of empty bar work Every minute on the minute for 12 minutes: 1 Power clean + 2 jerks ( Build ) 2. Every 2 minutes for 16 minutes: Seated box jump x 3 Kneeling squat jump x 6
WOD Wednesday June 6th
Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal x 2 rounds 5 rounds of: 2 minutes to complete: 200 meter run + max reps power snatch Rest 1 minute and add some weight Wipe the chalk off of your hands, then go directly into: 5 rounds of: 2 minutes toContinue reading “WOD Wednesday June 6th”
WOD Tuesday June 5th
Warm up: 200 meter run / 30 ball slams 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets) 2. For time: 30 Sit ups 28 Wallballs 26 Double leg mountain climbers 24 Sit ups 22 Wallballs 20 Double leg mountain climbers 18Continue reading “WOD Tuesday June 5th”
WOD Monday June 4th
Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”
Gymnastics Class 6/5 and 6/7
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”
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*
CrossFit Havoc 