CrossFit Havoc Palmetto, Ellenton, Parrish

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”

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”