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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
WOD Friday September 8th
Info: The gym will be open until 2:00 p.m. today. And Closed on Saturday and Sunday. Warm up: 2 Rounds: 200 Meter Run, 6 Burpees 1. Every minute on the minute for 20 minutes: 1st minute: 1 Power Clean & Jerk 2nd minute: 1 Bench Press 2. For Time: 500 Meter Row 50 Power Wallballs
WOD Thursday September 7th
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 2 min for 8 sets (16 minutes): 2 Snatches + a set of unbroken Double Unders 2. For Time: 15, 12, 9, 6, 3Continue reading “WOD Thursday September 7th”
WOD Wednesday September 6th
Warm up: 10 Rounds for Time: 1 Heavy Deadlift 2 Handstand Push ups (Hard!) 1 Heavy Clean 2 Muscle ups Then, 5 Rounds for Time: 5 Deadlifts (much Lighter) 10 Handstand Push ups (much Easier) 5 Cleans (much Lighter) 10 Pull ups
Gymnastics Workouts Sept. 5th and 7th
Tuesday 9-5-17 Warm Up: 2 rounds ME HS hold 10 leg raises 5 push ups Skill: HSPUs EMOM 12 min even: OH walking lunge w/KBs odd: 6-8 HSPUs Workout: 25 Thruster @65 10 strict pull ups 25 Double Unders 10 kipping pull ups 25 box jumps 10 C2B 25 Thrusters @65 All Week Homework: 3×25Continue reading “Gymnastics Workouts Sept. 5th and 7th”
WOD Tuesday September 5th
Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Back Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. As many Rounds as possible in 15 minutes: 1 Rope Climb 5 Thrusters 10 Burpees
WOD Monday September 4th
Happy Labor Day! The Gym is open from 9:00 a.m. – 12:00 p.m. today with one class at 10:30 a.m. Warm up: Run Havoc Loop Partner WOD: 100 Med ball Sit ups – Pass ball between each rep 50 Power Cleans – You go, I go (One Barbell) 100 Partner Ball Slams – Pass ballContinue reading “WOD Monday September 4th”
HavocFIT September 5th – 8th
Tuesday September 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 30 sec Handstand Hold 3. Every minute on the minute for 16 minutes: 1st minute: 2 Backsquats 2nd minute: 3 Strict Press 4. 3 Rounds for Time: 300 Meter Run 30 Kettlebell Swings 5. Cool Down Stretch / Foam Roll Wednesday September 6th: 1. StretchContinue reading “HavocFIT September 5th – 8th”
WOD Friday September 1st
The Gym is closed this Saturday! We will be at The Tampa Bay Games! We have 18 athletes competing and it is going to be a fun day! If you would like to come spectate please purchase your discounted tickets before Saturday! Click here for more info! Warm up: 500 Meter Row or 400 Meter Run,Continue reading “WOD Friday September 1st”
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