CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday October 26th

Warm up: Kettlebell swings x 30 / Kang squat x 10 Back Squat: 5 x 2 @ 95% 2. For 8 minutes: Progressively add 1 rep to these movements Glute ham sit up Handstand pushup

WOD Wednesday October 25th

Warm up: 200 meter run / 3 rounds of 10 sit ups and 10 air squats 3 Rounds for time of: 800 meter run 10 Power clean and jerks @ 185 / 123

Tuesday 10-24-17 Warm Up: 10 GHD Sit Ups 10 Back Extensions 50 ft squat, lunge, lunge Skill: Bar MU’s 5-10 min work on warming up and attempts -banded PVC pipe lateral pulls EMOM 10 min 1-2 Bar MU’s Workout: 21-15-9 For time Back Squat 135/95 Pull Up GHD Sit Up All Week Homework: 3×25 GHD SitContinue reading “Gymnastics 10/24 and 10/26”

WOD Tuesday October 24th

Warm up: 10 pushups / 20 mountian climbers / 15 bench dips Bench Press: 5 x 2 @ 90% 2. “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round **Continue reading “WOD Tuesday October 24th”

WOD Monday October 23rd

Hey, come to the gym on Saturday. Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back Squat: 5 x 3 @ 85% 2. 10 roundsContinue reading “WOD Monday October 23rd”

WOD Friday October 20th

Warm up: X walk x 10 steps each direction / 15 Glute ham sit ups / 15 Glute ham raise Deadlift: 5 x 3 @ 85% 2. 10 Rounds for time of: 5 Burpees 5 Dumbell thrusters

WOD Thursday October 19th

Warm up: 2 minute row / 10 kang squats Back squat: 5 x 3 @ 90% 2. For time: 2000 meter row 100 kb swings

WOD Wednesday October 18th

Warm up: 2 rounds of: 1 minute of jump rope / 10 Hang power snatches As many Rounds as possible in 12 minutes of: 1 Heavy ass power snatch 2 Muscle ups or deficit handstand pushups 3 High ass Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 10 GluteContinue reading “WOD Wednesday October 18th”

Gymnastics 10/17 and 10/19

Tuesday 10-17-17 Warm Up: 2 rounds 10 push ups 10 GHD sit ups 5 pull ups Skill: Ring MUs Every 90 secs for 10 sets 3 self assisted ring pull ups+3self assisted ring my transitions+3 ring dips Workout: “Tabata Gymnastics Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds ofContinue reading “Gymnastics 10/17 and 10/19”

WOD Tuesday October 17th

Warm up: 15 Burpees / 30 KB figure 8’s Bench Press: 5 x 5 @ 80% 2. Every minute on the minute for 20 minutes: 1 Hang power clean + the right amount of pullups or muscle ups