Warm up: 200′ shuttle jog / Banded good mornings x 15 / 200′ shuttle jog / Glute ham raise x 15 Back squat: 5 x 5 ( sets across) @ about 5 – 10% less than your top set of 5 last week 2. For time: 20 Push presses @ 135 / 93 30 RingContinue reading “WOD Monday March 12th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday March 9th
OPEN WORKOUT 18.3 2 rounds for time of: (Time cap: 14 minutes) 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups VARIATIONS Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Scaled: (Ages 16-54) Men performContinue reading “WOD Friday March 9th”
WOD Thursday March 8th
Warm up: 15 Pushups / 15 back extensions / 15 situps For 30 minutes: 1 : Bench press x 2 reps 2 : Kettlebell swings x 20 3 : Row Calories Between 5 and 20
WOD Wednesday March 7th
Warm up: Empty bar work / some running stuff As many reps as possible in 6 minutes of: 115 / 83 lb Snatch ( any style) Begin the 6 minutes with a 400 meter run Rest 2 Minutes As many reps as possible in 8 minutes of: 135 / 93 lb Snatch ( any style)Continue reading “WOD Wednesday March 7th”
Gymnastics Class 3-6 and 3-8
Tuesday – 3-6-18 Warm up: 2 rounds 5 ring pull up negatives 5 ring dips GHD shoulder stretch Skill: Ring MU’s 1 x 10 – Pull up to sternum on rings 1x 10 ring transitions 1x 5 big kips supported Ring MU’s Workout: 3 rounds 10 – HSPU’s 10 – L-Pull Ups 10 – Ring DipsContinue reading “Gymnastics Class 3-6 and 3-8”
WOD Tuesday March 6th
Warm up: Bear crawl x 100′ / 10 Burpees Every minute on the minute for 12 minutes: Odds: Strict Pullups x the right number Evens: Strict Press x 3 reps 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats
WOD Monday March 5th
Warm up: Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Back squat: 5 x 5 Make 5 -10 lb jumps to get up to a heavy set for the day. If you can make 20 lb or higher jumps, you are not working hard enough on your firstContinue reading “WOD Monday March 5th”
WOD Friday March 2nd
OPEN WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyoneContinue reading “WOD Friday March 2nd”
WOD Thursday March 1st
Warm up: Empty bar work 3 Position snatch: 6 heavy sets 2. 3 Rounds for time: 25 Ball slams 15 Hang power snatches @ 95 / 63
WOD Wednesday February 28th
Warm up: 2 Rounds of: 100′ karaoke / 50′ back pedal / 50′ high skip For time: 800 meter run 70 Double unders 60 Sit ups 50 Bench press @ 115 / 73 (don’t go to failure or you will never leave it) 400 meter run 30 Weighted pistols 35 / 26 lb 20 BurpeesContinue reading “WOD Wednesday February 28th”
CrossFit Havoc 