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. As many Rounds as possible in 12 minutes: 12 Push PressContinue reading “WOD Tuesday August 15th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics August 15th and 17th
Tuesday 8-15-17 Warm Up: 2 rounds 5 pull ups 10 big kips 5 hips drives on floor Skill: Bar MUs 5 min work without assistance EMOM 10 min 2 Bar MUs Workout: AMRAP 15min 7 HSPUs 200m Row Walk 30 ft 10 squats walk 30ft – 83# All Week Homework: 3×25 GHD Sit Ups 3×15Continue reading “Gymnastics August 15th and 17th”
WOD Monday August 14th
Warm up: Run 400 Meters, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar Back 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: 10, 8, 6, 4, 2 Chest-to-bar Pull ups Box Jumps Glute Ham SitContinue reading “WOD Monday August 14th”
HavocFIT August 14th – August 18th
Monday August 14th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 4, 3, 2, 2 (Increase weight) 4. 3 Rounds For Time: 10 Pull ups 10 Front Squats 10 Push ups 200 Meter Run 5. Cool Down Stretch / Foam Roll Tuesday August 15th: 1. Stretch 2. WarmContinue reading “HavocFIT August 14th – August 18th”
WOD Friday August 11th
Warm up: 50 kettlebell figure 8’s Every minute on the minute: 8 Cal row + 2 Deadlifts x 2 rounds 6 Cal row + 4 Deadlifts x 2 rounds 8 Cal row + 6 Deadlifts x 2 rounds Rest 2 min and add some weight 7 Cal row + 1 Deadlift x 2 rounds 6Continue reading “WOD Friday August 11th”
WOD Thursday August 10th
Warm up: 1000 meter row Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stopContinue reading “WOD Thursday August 10th”
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
HavocFIT August 7th – 11th
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”
CrossFit Havoc 