CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Wednesday August 9th

Warm up: 200 meter run / 30 kb swings Wndmill: 3 x 5 each side 2. “Mannie” 50,40,30,20,10 Double unders Situps *Begin each set with 6 Power snatches @ 135 / 93

WOD Tuesday August 8th

Warm up: 2 rounds of – 12 Pushups / 12 situps / 12 back extensions Push press: 3,3,3,2,2,2 2. 12 Rounds for time of: 1 Muscle up 2 Power clean and jerks

Monday August 7th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 6, 4, 2, 2, 2 (Increase weight) 4. 4 For Time: 200 Meter Run 20 Burpees 200 Meter Row 5. Cool Down Stretch / Foam Roll Tuesday August 8th: 1. Stretch 2. Warm up: 2 Rounds: 50′Continue reading “HavocFIT August 7th – 11th”

WOD Monday August 7th

Warm up: 200 meter run / X walk x 10 feet in each direction / Kang squat x 10 Back squat: 5 reps every 90 seconds for 3 rounds rest 90 seconds 4 reps every 90 seconds for 3 rounds rest 90 seconds 3 reps every 90 seconds for 3 rounds rest 90 seconds 2Continue reading “WOD Monday August 7th”

WOD Friday August 4th

Warm up: 30 air squats / 20 sit ups / 10 burpees 3 Rounds for time of: 600 meter run 20 Handstand pushups or 40 pushups 40 Kettlebell swings @ 1.5 / 2 pood

WOD Thursday August 3rd

Warm up: 3 minutes of jump rope / 400 meter run Every minute on the minute for 34 minutes: 1-16 Odd: Power snatch x 3 Even: Box jumps x 4 19-34 Odd: Deadlift x 3 Even: Burpee pullups x 4

WOD Wednesday August 2nd

Warm up: 400 meter run / 25 KB swings 30 Rounds for time of: 1 Clean + 2 Front rack lunges per leg *Odd rounds do 5 Glute ham sit ups *Even rounds do 5 Toes to bar

WOD Tuesday August 1st

Warm up: Shoulder stretchy stuff 1. Sotts press: 5,5,5,3,3,3 2. As many rounds as possible in 15 minutes of: 3 Muscle ups 6 Hang power snatches 9 Wallballs

Gymnastics workouts 8/1 and 8/3

Tuesday 8/1 Warm Up: 2 rounds: 10 hang to active 30 hollow rocks 5 pull up negatives Skill: Bar MU’s Low bar work EMOM 10 min 2 Bar MUs Workout: 4 rounds 8 Parallette Pass Through’s 8 Snatches @ 73-93# 8 low ring arches Thursday 8/3 Warm Up: 2 rounds: 1 min HS hold 15Continue reading “Gymnastics workouts 8/1 and 8/3”

HavocFIT July 31st – August 4th

Monday July 31st: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 8, 6, 4, 2 (Increase weight) 4. For Time: 1000 Meter Row 100 Ball Slams 500 Meter Row 50 Ball Slams 5. Cool Down Stretch / Foam Roll Tuesday August 1st: 1. Stretch 2. Warm up: 2 Rounds:Continue reading “HavocFIT July 31st – August 4th”