Tuesday 10-3-17 Warm Up: 2 rounds 1 min HS Hold 1 min hollow hold 1 min superman hold Skill: HS walking 10min HS walking practice HS box drill 3×5(each way) side wall walks 3×8 shoulder taps Workout: AMRAP 10min 5 T2B 10 parallete pass through a 5 OHS @53-83# All Week Homework: 3×25 GHD SitContinue reading “Gymnastics Class 10/3 and 10/5”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday October 3rd
Warm up: 2 rounds of: Pushups x 12 / lateral bench jumps x 12 Bench Press 5 x 3 @ 80% 2. For time: Havoc loop run (1200 meters) 50 sit ups 25 Shoulder to overhead @ 135 / 93
WOD Monday October 2nd
As many of you already know, we lost a member of our crew this past Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun this coming Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great toContinue reading “WOD Monday October 2nd”
WOD Friday September 29th
Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions 1. Every 2 minutes for 10 sets: 2 Back Squats 2-4 Ring Dips (add weight if needed) 2. As many Rounds as possible in 6 minutes: 3 Pull ups 6 Push ups 9 Air Squats Rest 2 minutes As many Rounds asContinue reading “WOD Friday September 29th”
WOD Thursday September 28th
Warm up: 3 Rounds of: 100 Meter Run, 5 Glute Ham Raise, 5 Empty Bar Power Clean and Jerks 1. Every 90 Sec for 10 sets (15 minutes): 1 Power Clean and Jerk + a set of unbroken Double Unders 2. For Time: 8 Wall Climbs 400 Meter Run 6 Wall Climbs 300 Meter Run 4 WallContinue reading “WOD Thursday September 28th”
WOD Wednesday September 27th
Warm up: 400 Meter Run, 20 Burpees 12 Rounds for Time: 1 Legless Rope Climb 2 Power Snatch 3 Box Jumps 4 Full Snatch 5 Toes to Bar 6 Burpee Broad Jumps
WOD Tuesday September 26th
Warm up: 3 Rounds: 100 Meter Row, 5 Push ups, 5 Broad Jumps 1. Every 90 seconds for 8 sets: (12 minutes) 3 Strict Press 2. For Time: 30 Glute Ham Sit ups 30 Kettlebell High Pulls 60 Sit ups 60 Kettlebell Swings
HavocFIT September 25th – 29th
Monday September 25th: 1. Stretch 2. Warm Up: 2 Rounds: 30 sec bottom of squat hold, 10 Banded good mornings 3. Every 90 seconds for 10 sets: (15 minutes) 2 Backsquats 4. For Time: 2000 Meter Row 5. Cool Down Stretch / Foam Roll Tuesday September 26th: 1. Stretch 2. Warm up: 2 Rounds: 8 Jumping Pull upsContinue reading “HavocFIT September 25th – 29th”
WOD Monday September 25th
Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Overhead Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. For Time: 40 Hang Power Snatch 40 Overhead Squats *If you put the bar down do 5 Burpees over the bar
WOD Friday September 22nd
Warm up: 2 Rounds: 200 Meter Run, 10 Back Extensions, 5 Empty Bar Overhead Squats 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the neck Jerk + 1 Overhead Squat 2nd minute: 1 Deadlift 2. Increase reps by 1 every round for 10 minutes: Pull up Box Jump
CrossFit Havoc 