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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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
WOD Thursday April 12th
Warm up: 2 Rounds: 45 sec Plank Hold, 8 Air Squats 1. Every minute on the minute for 12 minutes(6 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 12th”
WOD Wednesday April 11th
Warm up: 6 minutes of Double under technique work, If you are already very proficient at Double Unders do 1000 Meter Row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement.Continue reading “WOD Wednesday April 11th”
WOD Tuesday April 10th
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Bent over Rows, 3 Hang Power Clean 1. Every 30 seconds for 5 minutes: 1 Hang Power Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on the minute for 10 minutes:Continue reading “WOD Tuesday April 10th”
Gymnastics Class 4/10 and 4/12
Tuesday – 4-10-18 Warm up: 2 rounds 10 ring row’s false grip 10 ring dips 10 broad jumps Skill: Ring MUs work on technique – 5 min pull up contraption low ring transitions hip drive transitions EMOM 10 min 2-3 Jumping Ring MU’s Workout: * break up work as you see fit 100 pull upsContinue reading “Gymnastics Class 4/10 and 4/12”
WOD Monday April 9th
Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Find a max: Back Squat 2. For Time: 1 Mile Run
WOD Friday April 6th
Warm up: 5 Strict toes to bar, 10 Single Legged Hip Bridges, 15 Sit ups 1. Every 3 minutes for 5 sets (15 minutes): 5 Clean Grip Deadlifts + Right number of Ring Dips 2. For Time: 40 Burpees 60 Wall Balls 80 Sit ups 1000 Meter Row
WOD Thursday April 5th
Warm up: 2 Rounds: 45 sec Plank Hold, 8 Air Squats 1. Every minute on the minute for 10 minutes(5 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 5th”
WOD Wednesday April 4th
Warm up: 6 minutes to work on Rope Climb Technique 18 Rounds For Time: 1 Rope Climb 2 Power Clean and Jerks 2 Muscle ups 4 Box Jumps
CrossFit Havoc 