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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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
WOD Tuesday April 3rd
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk 1. Every 30 seconds for 5 minutes: 1 Hang Power Snatch (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on theContinue reading “WOD Tuesday April 3rd”
Gymnastics workouts 4/03 and 4/05
Tuesday – 4-03-18 Warm up: 2 rounds 5 slow strict T2B 50 ft lunge, lunge, squat 10 jumping squats Skill: Butterfly Pull Ups work on technique – 5 min Tabata Butterfly PU’s * goal to get consistent 3-4 unbroken Tabata Hollow Rocks Workout: 100 Double Unders 80 Burpees 60 Wallballs 40 Box Jumps 60 WallContinue reading “Gymnastics workouts 4/03 and 4/05”
WOD Monday April 2nd
Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Back Squat: 2 x 2 @ heavier than last week 2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups 3. As many Rounds as possible in 10 minutes: *Begin with a 800 meter Run* In the remainder ofContinue reading “WOD Monday April 2nd”
CrossFit Havoc 