Warm up: 2 minutes of jump rope Every 90 seconds for 12 rounds: Minute 1: Ab plank x 45 seconds (Banded if you dare) Minute 2: Butt plank x 45 seconds Minute 3: Overhead Barbell / Dumbbell or Kettlebell hold x 45 seconds 2. For time: 60 Alternating kettlebell swings 60 Figure 8’s
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday July 11th
Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump 4 Rounds for time: 400 meter run 20 Box jumps @ 24 / 20″ 20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees ) 20 Ball slams
WOD TuesdayJuly 10th
Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5 Every 30 seconds for 12 sets: 1 Power snatch 2. Every 40 seconds for 10 sets: 1 Snatch 3. Every 50 seconds for 8 sets: The right #Continue reading “WOD TuesdayJuly 10th”
Gymnastics Class 7-10 and 7-12
Tuesday 7-10-18 Warm Up: 2 rounds 10 Plank up downs :30 HS Hold 10 GHD Sit ups to Parallel Skill: HSPU’s 2 min OH KB Hold rest 1 min EMOM 8 Min 8 HSPU’s Workout: AMRAP 20 min Run 200m 10 Pull Ups 10 Push Ups 20 Air squats Thursday 7-12-18 WarmContinue reading “Gymnastics Class 7-10 and 7-12”
WOD Monday July 9th
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 1 + 1 front squat ( 75% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”
WOD Friday July 6th
Warm up: Back and bench stuff Every 90 seconds for 10 sets Odds: Bench press x 3 Evens: Deadlift x 3 2. 10 Rounds for time: 100 meter run 2 Power cleans @ 225 / 153
WOD Thursday July 5th
Warm up: 2 Rounds of 8 back extensions / 8 GHD sit ups / 8 pushups Every minute for 12 minutes: Odds: Pendlay Row x 6 Evens: Seated Shoulder press x 6 2. 6 Rounds for time: 12 Calorie row 12 Burpees over the rower
WOD Wednesday July 4th
Warm up: Group warm up JOHNSONU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan. He is survived by his wife, Durinda. First posted July 9, 2010 245-lb. deadlifts,Continue reading “WOD Wednesday July 4th”
WOD Tuesday July 3rd
Warm up: 400 meter run / Empty bar work Every 2 minutes for 16 minutes: 2 Power cleans + 1 Push press + 2 jerks 2. 4 Rounds for time: 15 Pullups 20 sit ups 25 Air squats
Gymnastics Class 7-3 and 7-5
Tuesday 7-3-18 NO CLASS – My Hubby’s Bday! Thursday 7-5-18 Warm Up: 2 rounds 10 kips 10 pvc rig drill GHD shoulder stretch Skill: Butterfly Pull Ups EMOM 10 min 5 Butterfly Pull Ups Workout: 5 rounds 1 Wall climb 2 min HS Hold 2 Pistols 3 High Box Jumps 2 Broad Jumps 2 RopeContinue reading “Gymnastics Class 7-3 and 7-5”
