Tuesday: 1-30-18 Warm Up: 15 side leg swings (each leg) 15 front to back leg swings (each side) Hurdle stretch Back Stretch Splits! Skill: Hand Stands Work on free handstands, tight hollow position. Utilize wall if needed. 3 rounds 10 Rower pikes 2 around the world – on box (1 each direction) 8 Shoulder Taps 10Continue reading “Gymnastics Class 1/30 and 2/1”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday January 30th
Warm up: Band stuff Every 3 minutes for 3 sets: Max strict pullups 2. Every 3 minutes for 3 sets: Max handstand pushups ( real or kicking) 3. For time: 50 Dumbbell power snatches ( 25 each side ) 40 Ring Pushups 30 Dumbbell power snatches ( 10 each arm ) 20 Ring Pushups 10Continue reading “WOD Tuesday January 30th”
WOD Monday January 29th
Warm up: Jog in place x 1 min / Banded back pedal x 30 sec / Banded good mornings x 15 Every minute on the minute for 24 minutes: Minute 1 – 1 Front squat + 2 Back squats ( Use 80% of your best Front squat) Minute 2 – 1 Power clean ( UseContinue reading “WOD Monday January 29th”
WOD Friday January 26th
Last class today is at 4:00 p.m. The gym closes at 5:00 p.m. Volunteer meeting tonight at 7:30 p.m. The Havoc Games kicks off at 8:00 a.m. Saturday! Come Watch!! Warm up: 10 Back extensions, 10 sit ups, 10 single legged hip bridge 1. Every 2 minutes for 10 sets: 2 Deadlifts + the right number ofContinue reading “WOD Friday January 26th”
WOD Thursday January 25th
The Gym is Closed This Saturday for The Havoc Games!! 1. Bench Press: 5, 5, 5, 5, 5 2. For Time: 3, 6, 9, 12, 15 Strict Pull up Thruster Box Jump
WOD Wednesday January 24th
The Gym is Closed This Saturday for The Havoc Games!! This should be the last workout for competitors of The Havoc Games. Thursday is to be used for active recovery, row, bike or roll out and stretch. And Friday we should not see you at the gym! Warm up: 20 Burpees For Time: 1000 MeterContinue reading “WOD Wednesday January 24th”
WOD Tuesday January 23rd
Warm up: 500 Meter Row, Then Warm up your Clean and Jerk Every 90 seconds for 20 sets: First 10 sets (15 minutes): 1 Hang Clean and Jerk + 100 Meter Run Last 10 Sets (15 minutes): 1 Clean and Jerk + Right # of Double Unders *Try to increase weight as you go
WOD Monday January 22nd
Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3 minutes for 5 sets: 3 Front squats *Increase weight as you go 2. Open WORKOUT 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 BurpeesContinue reading “WOD Monday January 22nd”
Gymnastics Class 1/22 and 1/24
Monday: 1-22-18 Warm Up: 2 rounds Max Deadhang 10 leg raises on bench 1 min plank Skill: Knee to Elbow Do max set then… EMOM 10 Min 75% of Max reps Workout: 5 rounds 1 rope climb 20 Double unders 10 GH Sit ups Wednesday: 1-24-18 Warm Up: 2 rounds 10 Jumping Squats 20 calfContinue reading “Gymnastics Class 1/22 and 1/24”
WOD Friday January 18th
Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout Warm up: Empty Bar Clean and Jerk Work 1. Every 2 minutes for 8 sets: 1 Clean + 1 Hang CleanContinue reading “WOD Friday January 18th”
CrossFit Havoc 