CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday July 26th

Warm up: Pushup plank x 1 minute / Squat hold (bottom x 2 minutes) Every 45 seconds for 20 sets: Odd rounds: Some handstand push ups Even rounds: Pistols of some kind for some sort of rep scheme 2. For Time: 30, 20, 10 Ring push ups Heavy ass kettlebell swings

WOD Wednesday July 24th

Warm up: 400 meter run / 10 overhead squats / 10 hang snatches / 10 GHR 10 Rounds for time: 2 Snatches (Go up in weight every 2 rounds and try to end the workout with about 80 – 85% of your max on the bar) 100 meter run 2 Muscle ups ( bar orContinue reading “WOD Wednesday July 24th”

Gymnastics Class 7/24 and 7/26

Tuesday 7-24 Warm up: 2 rounds 1 min HD Hold 10 GHD sit ups Run 200m Skill: HSPUs 2 min OH KB Hold Rest 1 min EMOM 6 min 8-10 HSPUs Rest 1 min Max set of push presses with empty bar Workout: 3 rounds 5 thrusters @65 20 lunges with bar 5 thrusters @65Continue reading “Gymnastics Class 7/24 and 7/26”

WOD Tuesday July 24th

Warm up: 2 minute bike / empty bar work Find max weight on the “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). 2. EveryContinue reading “WOD Tuesday July 24th”

WOD Monday July 23rd

Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back squat: 30 minutes to work up to a 1 rep max for the day 2. For time: 20 Strict pullups 40 Overhead squats @ 95 / 63 lbs 80 Double unders

WOD Friday July 20th

Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips Every minute on the minute 12 minutes: Odds: Bench press x 1 Evens: Toes to bar x 5 – 15 2. For time: 2000 meter row

WOD Thursday July 19th

Warm up: 20 sit ups / 20 back extensions / 20 pushups Turkish get up: take 20 minutes to work up to a max for both sides 2. 12,10, 8, 6, 4, 2 reps for time: Strict press @ 135 / 93 Back rack lunge (double count, deal with it ) @ 135 / 93Continue reading “WOD Thursday July 19th”

WOD Wednesday July 18th

Warm up: 2 minutes of jump rope / 12 Burpees NUTTSCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint footContinue reading “WOD Wednesday July 18th”

WOD Tuesday July 17th

Warm up: 400 meter run, Then empty bar clean and jerk work Every 3 minutes for 10 Rounds: 1 Power Clean 1 Clean and Jerk 3 Wall Climbs 1 Power Clean 1 Clean and Jerk

Gymnastics Class 7-17 and 7-19

Tuesday 7-17-18 Warm Up: 2 rounds 10 Plank up downs :30 HS Hold 10 GHD Sit ups to Parallel Skill: HSPU’s 2 min OH DB Hold rest 1 min EMOM 8 Min 8 HSPU’s Workout: Dubs 45-30-15-12-9-6-3 Pull Ups 15-10-5-4-3-2-1 Thursday 7-19-18 Warm Up: 2 rounds 10 banded rig pvc drill 10Continue reading “Gymnastics Class 7-17 and 7-19”