Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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”

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

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”