CrossFit Havoc Palmetto, Ellenton, Parrish

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

WOD Wednesday May 23rd

Warm up: Warm up Snatches Every Minute on the minute for 40 minutes: 1st Minute: 2 Power Snatches 2nd Minute: Right # of Double Unders 3rd Minute: Right # of Muscle ups 4th Minute: 100 Meter Run w/ Med Ball

WOD Tuesday May 22nd

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Cleans, and Front Squats 1. Every minute for 5 sets (5 minutes): 1 Clean + 1 Hang Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every 1:30 for 8 sets (12 minutes): 1 CleanContinue reading “WOD Tuesday May 22nd”

WOD Monday May 21st

Warm up: 500 Meter Row, 2 Rounds: 45 sec Bottom of a Squat, 10 Good mornings 1. Every 3 minutes for 5 Sets: (15 minutes) 10, 8, 6, 4, 2 Back Squat *Start around 60-70% of your max and increase weight each set* 2. “Cindy” As many rounds and reps as possible in 20 minutes of:Continue reading “WOD Monday May 21st”

WOD Friday May 18th

Warm up: Get ready for the three bars of Death! “Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for time of: Deadlift @ 1.5 x Body weight Bench Press @ Body weight / 3/4 Body weight Squat clean @ 3/4 Body weight (Last Programmed January 14th, 2015)