Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Clean, 3 Front Squats 1. Every 30 seconds for 5 minutes: 1 Hang Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on the minute for 10 minutes: 1 Clean (time toContinue reading “WOD Tuesday April 24th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics 4/24 and 4/26
Tuesday – 4-24-18 Warm up: 2 rounds 10 GHD Sit Ups slow 10 Back Ext. run 200m Skill: Ring MUs Low Ring Transitions MU Contraption – weighted if you can EMOM 10 min 2 Jumping MUs Workout: AMRAP 12 min 6 Parallete pass throughs 8 T2B 10 Alt OH lunges @ 35#KB’s Thursday 4-26-18 Warm Up:Continue reading “Gymnastics 4/24 and 4/26”
WOD Monday April 23rd
Warm up: 50 Ft Bear Crawl, 5 Air Squat Tuck Jump, 50 Ft Inch Worm, 30 Sec Bottom of a Squat 1. Every 2 Minutes for 4 Sets: 4 Overhead Squats *Start around 70% of your max and increase weight each set* 2. For Time: Buy in: 600 Meter Run Then: 5 Rounds of: 10 Pull upsContinue reading “WOD Monday April 23rd”
WOD Friday April 20th
Warm up: 5 Strict toes to bar, 10 Single Legged Hip Bridges, 15 Sit ups 1. Every 2 minutes for 7 sets (14 minutes): 3 Clean Grip Deadlifts + Right number of Ring Dips 2. For Time: 18, 16, 14, 12, 10 Overhead Lunge w/ Plate Overhead 45lb/ 25lb (per leg) Burpee with hop to plate
WOD Thursday April 19th
Warm up: 2 Rounds: 30 sec Plank Hold, 8 Air Squats 1. Every minute on the minute for 14 minutes(7 sets of each): 1st minute: 10 Sec Handstand Hold + Right number of Strict Handstand Push ups *No Kipping today, use ab mats to raise the floor if needed OR if you do not have HSPUContinue reading “WOD Thursday April 19th”
WOD Wednesday April 18th
Warm up: 2 Rounds: 10 Ring Rows, 10 Lunges For Time: 3 Rounds of: 12 Strict Press @ 75lb / 53lb 12 Front Squat @ 75lb / 53lb 12 Strict Pull up 6 Rounds of: 6 Thruster @ 95lb / 63lb 6 Pull up 12 Rounds of: 3 Clusters @ 115lbs / 83lbs 3 BarContinue reading “WOD Wednesday April 18th”
Gymnastics Class 4/17 and 4/19
Tuesday – 4-17-18 Warm up: 2 rounds 10 GHD Sit Ups slow 10 Back Ext. run 200m Skill: Ring MUs Low Ring Transitions MU Contraption – weighted if you can EMOM 10 min 2 Jumping MUs Workout: AMRAP 12 min 6 Parallete pass throughs 8 T2B 10 Alt OH lunges @ 35#KB’s Thursday – 4-19-18 Warm up: 2Continue reading “Gymnastics Class 4/17 and 4/19”
WOD Tuesday April 17th
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Snatch, 3 Heaving Snatch Balance 1. Every 30 seconds for 5 minutes: 1 Hang Snatch (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on the minute for 10 minutes: 1 Snatch (timeContinue reading “WOD Tuesday April 17th”
WOD Monday April 16th
Warm up: 50 Ft Bear Crawl, 5 Air Squat Tuck Jump, 50 Ft Inch Worm, 30 Sec Bottom of a Squat 1. 5-10 Minutes of Overhead Squat Mobility Work 2. Every 2 Minutes for 3 Sets: 5 Overhead Squats *Start around 70% of your max and increase weight each set* 3. 2 Rounds for Time: 800Continue reading “WOD Monday April 16th”
WOD Friday April 13th
Warm up: 5 Strict toes to bar, 10 Single Legged Hip Bridges, 15 Sit ups 1. Every 2:30 minutes for 6 sets (15 minutes): 4 Clean Grip Deadlifts + Right number of Ring Dips 2. 3 Rounds for Time: 20 Wallballs 20 Calorie Row 20 Kettlebell Swings
CrossFit Havoc 