Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Gymnastics Class 2-6 and 2-8

Tuesday: 2-6-18 Warm Up: 2 rounds 10 slow calf raises banded ankle stretch – 20 sec each ankle 10 goblet squats   Skill: Pistols technique overview EMOM 10 min 6 weighted pistols w/ 15-26#   Workout: NOT FOR TIME 5 rounds 50 ft Yolk Carry 15 wallballs – 20# to 9ft 2 heavy power cleansContinue reading “Gymnastics Class 2-6 and 2-8”

WOD Tuesday February 6th

Warm up: Band stuff Super set 5 sets of: Weighted pullups x 5 ( no kipping) Strict Press x 5 2. For time: 200 meter run 25 Barbell rollouts 200 meter run 25 Glute ham sit ups 200 meter run 25 Knees to elbows 200 meter run 25 Weighted sit ups

WOD Monday February 5th

Warm up: 200 meter run / 10 Kang squats / 20 sit ups Every minute on the minute for 20 minutes: Minute 1 – 1 Front squat + 2 Back squats ( use 5 – 10 lbs more than last week ) Minute 2 – 1 Power clean ( use 5 – 10 lbs moreContinue reading “WOD Monday February 5th”

WOD Thursday February 1st

Warm up: Empty bar work Every other minute for 6 minutes: 3 Power snatches ( minutes 1, 3, 5 you are working) Every other minute for 6 minutes: 2 Snatches ( minutes 7, 9, 11 you are working ) Every minute for 6 minutes: 1 Snatch ( minutes 13 – 18 ) 2. “Annie” 50,Continue reading “WOD Thursday February 1st”

WOD Wednesday January 31st

Warm up: 2 Rounds of: 100 ft high knees / 100 ft karaoke / 50 ft bear crawl HILDY   Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and theContinue reading “WOD Wednesday January 31st”

Gymnastics Class 1/30 and 2/1

Tuesday: 1-30-18 Warm Up: 15 side leg swings (each leg) 15 front to back leg swings (each side) Hurdle stretch Back Stretch Splits! Skill: Hand Stands Work on free handstands, tight hollow position. Utilize wall if needed. 3 rounds 10 Rower pikes 2 around the world – on box (1 each direction) 8 Shoulder Taps 10Continue reading “Gymnastics Class 1/30 and 2/1”

WOD Tuesday January 30th

Warm up: Band stuff Every 3 minutes for 3 sets: Max strict pullups 2. Every 3 minutes for 3 sets: Max handstand pushups ( real or kicking) 3. For time: 50 Dumbbell power snatches ( 25 each side ) 40 Ring Pushups 30 Dumbbell power snatches ( 10 each arm ) 20 Ring Pushups 10Continue reading “WOD Tuesday January 30th”

WOD Monday January 29th

Warm up: Jog in place x 1 min / Banded back pedal x 30 sec / Banded good mornings x 15 Every minute on the minute for 24 minutes: Minute 1 – 1 Front squat + 2 Back squats ( Use 80% of your best Front squat) Minute 2 – 1 Power clean ( UseContinue reading “WOD Monday January 29th”

WOD Friday January 26th

Last class today is at 4:00 p.m. The gym closes at 5:00 p.m. Volunteer meeting tonight at 7:30 p.m. The Havoc Games kicks off at 8:00 a.m. Saturday! Come Watch!! Warm up: 10 Back extensions, 10 sit ups, 10 single legged hip bridge 1. Every 2 minutes for 10 sets: 2 Deadlifts + the right number ofContinue reading “WOD Friday January 26th”