Warm up: Kettlebell swings 5 x 30 (not for time) 2. Wash the chalk off your hands 3. 3 rounds for time of: 150′ bear crawl 20 Glute ham sit ups
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday July 27th
Warm up: Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk 2. For time: 400 meter run 20 deadlifts @ the weight of your last clean and jerk
WOD Wednesday July 26th
Warm up: 2 minutes of jump rope Every minute on the minute for 18 minutes: Burpees x 10 or less 2. Sit ups x 20 or less 3. Air squat x 25 or less Rest 2 minutes Every minute on the minute for 18 minutes: Row 15 Calories or less 2. Pullups x 15 orContinue reading “WOD Wednesday July 26th”
WOD Tuesday July 25th
Warm up: 100 ft high skip / 50 ft kb swing walk / 100 ft bear crawl 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. As many reps as possible in 4 minutes of : 75 / 53 lb Barbell turkish get ups (useContinue reading “WOD Tuesday July 25th”
Gymnastics Class 7-24 and 7-26
Monday 7-24-17 Warm Up: 25 ft slow walking lunge with trunk twist 30 hollow rocks 30 supermans Skill: T2B 3×5 L sit raise ups 3×10 Bench Full ROM leg raises 3×5 kipping T2B (keep body in control, try not to swing like a pendulum) Workout: 10,9,8…1 Ring Dips Ring Rows to sternum (make them challenging!Continue reading “Gymnastics Class 7-24 and 7-26”
Weightlifting July 24th, 26th, 28th
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Below the knee Panda pulls x 6 x 3 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Hover Clean pulls x 6 x 3 3. Front Squat: Singles every 2 minutes forContinue reading “Weightlifting July 24th, 26th, 28th”
WOD Monday July 24th
Warm up: 500 meter row 2 rounds – 8 kang squats / 12 sit ups Front squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 3. For time: 30 Calorie row 30 Wallballs 30 Pullups
HavocFIT July 24th – July 28th
Monday July 24th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 10, 8, 6, 4 (Increase weight) 4. For Time: 800 Meter Run 40 Burpees 400 Meter Run 20 Burpees 5. Cool Down Stretch / Foam Roll Tuesday July 25th: 1. Stretch 2. Warm up: 2 Rounds: 45 secContinue reading “HavocFIT July 24th – July 28th”
WOD Friday July 21st
Warm up: 400 meter run / 10 burpees For time: 30 Bench press @ 115 / 83 30 Double unders 30 Pushups 30 Double unders 30 Pushups 30 Double unders 30 Power cleans @ 115 / 85 30 Double unders 30 Power cleans @ 115 / 83 30 Double unders 30 Bench press @ 115Continue reading “WOD Friday July 21st”
WOD Thursday July 20th
Warm up: 2 rounds of: 10 overhead squats / 1 min of jump rope Every minute on the minute for 30 minutes: Minute 1: Power snatch + Hang snatch Minute 2: Seated box jumps x 4 Minute 3: GHD sit ups or toes to bar x the right number
CrossFit Havoc 