CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday September 21st

Warm up: 3 Rounds of: 5 Glute Ham Raise, 5 Glute Ham Sit ups, 5 Empty Bar Power Clean and Jerks 1. Every 2 minutes for 8 sets (16 minutes): 2 Power Clean and Jerks + a set of unbroken Double Unders 2. For Time: 300 Meter Run 60 Kettlebell Swings 300 Meter Run

WOD Wednesday September 20th

Warm up: 400 Meter Run, 20 Burpees For Time: 10 Strict Handstand Push ups 10 Hang Power Clean 20 Bar Muscle ups 20 Hang Clean 30 Kipping Handstand Push ups OR Hand Release Push ups 30 Hang Cluster (Hang Clean into Thruster) 30 Kipping Handstand Push ups OR Hand Release Push ups 20 Hang Clean 20Continue reading “WOD Wednesday September 20th”

Gymnastics September 19th and 21st

Tuesday 9-19-17 Warm Up: 2 rounds 20 sit ups 10 push ups 15 air squats Skill: HSPUs Max effort kipping HSPUs EMOM 8 min 2 strict HSPUs Workout: 4 Rounds For Quality Max Reps UB HSPU Match Number in OHS @ 95# All Week Homework: 3×25 GHD Sit Ups 3×15 s – back extensions 3xMEContinue reading “Gymnastics September 19th and 21st”

WOD Tuesday September 19th

Warm up: 3 Rounds: 100 Meter Row, 5 Push ups, 5 Broad Jumps 1. Every 2 minutes for 6 sets: (12 minutes) 5 Strict Press 2. As many Rounds as possible in 14 minutes: 7 Burpees 7 Med ball sit ups 7 Ball Slams

WOD Monday September 18th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. 4 Rounds For Time: 5 Front Rack Barbell Lunges per leg (10 total) 10 Toes to Bar 20 Air Squats

HavocFIT September 18th – 22nd

Monday September 18th: 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: 200 Meter Run 200 Meter Row 400 Meter Run 400 Meter Row 600 Meter Run 600 Meter Row 5. Cool Down StretchContinue reading “HavocFIT September 18th – 22nd”

WOD Friday September 15th

Warm up: 2 Rounds: 200 Meter Run, 6 Burpees 1. Every minute on the minute for 20 minutes: 1st minute: 1 Push Press + 2 Front Squats 2nd minute: 1 Deadlift 2. For Time: 30 Front Squats 30 Push Press 30 Thrusters

WOD Thursday September 14th

Warm up: 400 Meter Run or 500 Meter Row, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 90 Sec for 10 sets (15 minutes): 1 Snatch + a set of unbroken Double Unders 2. As many Rounds as possible in 12 minutes:Continue reading “WOD Thursday September 14th”

HavocFIT September 13th – 15th

Wednesday September 13th: 1. Stretch 2. Warm up: 2 Rounds: 5 Burpees, 10 Sit ups 3. 10 minutes: Work on kipping skills Pull ups or Toes to bar 4. 3 Rounds for Time: 50′ Bear Crawl With Dumbbells 10 Dumbbell Thrusters 50′ Backwards Run 50′ Walking Lunges 5. Cool Down Stretch / Foam Roll Thursday September 14th: 1.Continue reading “HavocFIT September 13th – 15th”

WOD Wednesday September 13th

Good to be back! Normal hours today! Warm up: 800 Meter Run For Time: (Use the same weight for all barbell movements) 5 Muscle ups 10 Clean and Jerk 10 Strict Pull ups 20 Hang Squat Cleans 15 Chest to bar pull ups 30 Deadlifts 20 Pull ups 400 Meter run 20 Pull ups 30Continue reading “WOD Wednesday September 13th”