Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday August 25th

Warm up: 500 Meter Row, Then: 2 Rounds of: 10 Air Squats, 10 Hand Hops 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the Neck Jerk + 2 Overhead Squats 2nd minute: 2 Deadlifts 2. As many Rounds as possible in 8 minutes: 4 Clapping Push ups 8 Sit ups 16Continue reading “WOD Friday August 25th”

WOD Thursday August 24th

Warm up:  400 Meter Run, 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 Power Snatch +  a set of unbroken Toes to Bar 2. For Time: 100 Overhead Lunge @ 75 / 53Continue reading “WOD Thursday August 24th”

WOD Wednesday August 23rd

Warm up: 2 Rounds: 200 Meter Run, 10 Push Ups For Time: 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs

Gymnastics August 22nd and 24th

Tuesday 8-22-17 Warm Up: 2 rounds ME HS hold 10 leg raises 5 push ups Skill: HSPUs 2min OH KB hold then rest 1 min… EMOM 8 min 6-8 HSPUs Workout: 21-15-9 Burpee to target T2B All Week Homework: 3×25 GHD Sit Ups 3×15 s – back extensions 3xME ring to sternum rows 5×5 LowContinue reading “Gymnastics August 22nd and 24th”

WOD Tuesday August 22nd

Warm up: 500 Meter Row, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 2 Power Cleans + 1 Jerk 2. 3 Rounds for Time: 300 Meter Run 15 Strict Press 15Continue reading “WOD Tuesday August 22nd”

WOD Monday August 21st

Warm up: 400 Meter Run, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 *Increase weight to 1 rep then decrease weight to 5 reps 2. For Time: 30 Muscle Ups OR For Time: 50 Pull ups 50 Dips (Ring or Dip Bars)Continue reading “WOD Monday August 21st”

HavocFIT August 21st – 25th

Monday August 21st: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 3, 3, 3, 3  (Increase weight) 4. For Time: Run Havoc Loop 20 Front Squats 20 Push Press 20 Thrusters 5. Cool Down Stretch / Foam Roll Tuesday August 22nd: 1. Stretch 2. Warm up: 2 Rounds: 8Continue reading “HavocFIT August 21st – 25th”

WOD Thursday August 17th

Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows Every 2 min for 8 sets (16 minutes): 2 Power Snatch +  a set of unbroken Pull ups 2. For Time: 30 Wallballs @ heavy 30 Wallballs @ lighterContinue reading “WOD Thursday August 17th”