CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Monday November 6th

Yo. Are you old? Wanna workout against other old people? Sign up then. Here you go: CLICK ME Warm up: 200 meter run / 30 KB figure 8’s / good mornings x 15 Back Squat: 5 x 2 @ 85% 2. Every minute on the minute for 24 minutes: Minute 1: Power clean + Hang cleanContinue reading “WOD Monday November 6th”

WOD Friday November 3rd

Warm up: Row 500 meters / X walk x 10 steps in each direction / 10 GHR Deadlift: 5 x 1 @ 95% 2. For time: 50 Calorie row or bike Then 5 rounds of: 10 Deadlifts @ 205 / 143 30 Double unders

WOD Thursday November 2nd

Warm up: 2 rounds of: 6 Jumping air squats / 12 back extensions / 6 Pullups Back squat: 5 x 1 @ 100% 2. For time: 60 Wallballs 30 Burpees Unbroken anyone?

WOD Wednesday November 1st

Warm up: 1 minute of jump rope / 1 minute of jumping jacks 20 Rounds for time of: 100 meter run 10 KB Swings 10 Sit ups

WOD Tuesday October 31st

Hey!! The gym is opened until 5 pm today. Happy Halloween!! Warm up: 3 rounds of 8 pushups / 4 burpees Bench Press: 5 x 6+ reps @ 80% 2. For time: 5 bar muscle ups 10 toes to bar 5 Power clean & jerks @ a weight 4 bar muscle ups 10 toes toContinue reading “WOD Tuesday October 31st”

WOD Monday October 30th

Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups Back squat: 5 x 4 @ 85% 2. Every 90 seconds for 8 sets: The Havocomplex snatch: 1 Power snatch + 1 Hang snatch + 1 Heaving snatch balance

WOD Friday October 27th

Hey, come to the gym tomorrow (Saturday). Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: Glute ham raise x 12 / x walk x 10 steps in each direction / 12 Squat jumps Deadlift: 5 x 2 @ 90% 2. 12 rounds for time of:Continue reading “WOD Friday October 27th”

WOD Thursday October 26th

Warm up: Kettlebell swings x 30 / Kang squat x 10 Back Squat: 5 x 2 @ 95% 2. For 8 minutes: Progressively add 1 rep to these movements Glute ham sit up Handstand pushup

WOD Wednesday October 25th

Warm up: 200 meter run / 3 rounds of 10 sit ups and 10 air squats 3 Rounds for time of: 800 meter run 10 Power clean and jerks @ 185 / 123

Gymnastics 10/24 and 10/26

Tuesday 10-24-17 Warm Up: 10 GHD Sit Ups 10 Back Extensions 50 ft squat, lunge, lunge Skill: Bar MU’s 5-10 min work on warming up and attempts -banded PVC pipe lateral pulls EMOM 10 min 1-2 Bar MU’s Workout: 21-15-9 For time Back Squat 135/95 Pull Up GHD Sit Up All Week Homework: 3×25 GHD SitContinue reading “Gymnastics 10/24 and 10/26”