Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday March 21st
Warm up: 1000 meter row or 5 minute bike For time: 100 Pushups 100 Situps 100 Kettlebell swings 100 Double leg mountian climbers *Every minute stop and do 3 high ass box jumps or 3 Broad jumps This video is the reason I started doing CrossFit. This is the reason CrossFit Havoc exists.
Gymnastics 3/20 and 3/22
Tuesday – 3-20-18 Warm up: 2 rounds :30 headstand (start in tripod) 10 push ups 50ft super long reach lunges Skill: OH Stability and Core 5 rounds 50 ft OH walk with barbell and KBs 15 GHD sit ups Workout: work up to heavy 3 rep strict press As many unbroken sets of HSPUs inContinue reading “Gymnastics 3/20 and 3/22”
WOD Tuesday March 20th
Warm up: Band stuff Every minute on the minute for 12 minutes: Odds: Single arm dumbbell rows x 6 each side Evens: Strict Press x 1 rep 2. 5 Rounds of: Backwards sled drag x 100′ 12 One leg burpees
WOD Monday march 19th
Warm up: 400 meter run / 15 GHSU / 15 GHR Back squat: 4 x 4 @ heavier than last week 2. For time: 20 Pullups 40 Over head squats @ 85 / 58 20 pullups
WOD Friday March 16th
OPEN WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 minutes VARIATIONS Rx’d: (Ages 16-54) Men deadliftContinue reading “WOD Friday March 16th”
WOD Thursday March 15th
Warm up: Running drills For time: 800 meter run 2. For time: 40 Burpees 40 Box jumps 40′ Handstand walk / 120′ Bear crawl 40 Kettlebell snatches @ 1.5 / 1 pood 40 Kneeling squat jumps
Gymnastics 3/13 and 3/15
Tuesday – 3-13-18 Warm up: 2 rounds 5 pull up negatives 5 rig dips GHD shoulder stretch Skill: Bar MU’s Every 30 Sec for 3 min 3 pull ups Then… Low bar bar MU drill Then… EMOM 8 min 1-2 bar MUs (with band or box if needed) Workout: 21-15-9 Strict press @65 Deadlift @155Continue reading “Gymnastics 3/13 and 3/15”
WOD Wednesday March 14th
Warm up: Empty bar work For 30 minutes ride the Air bike or row: For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch Second 6 minutes: 1 Power snatch a little heavier Third 6 minutes: 1 Power clean Fourth 6 minutes: 1 Power clean a littleContinue reading “WOD Wednesday March 14th”
WOD Tuesday March 13th
Warm up: 50 kettlebell figure 8’s Every minute on the minute for 12 minutes: Odds: Pendlay Row x 8 Evens: Strict Press x 2 reps 2. For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata hip extensions Rest 1Continue reading “WOD Tuesday March 13th”
CrossFit Havoc 