Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

WOD Wednesday July 19th

Warm up: 100′ of side shuffle / 100′ of high skip / 100′ of back pedal / 100′ of karaoke 10 Rounds each for time of: 5 Thrusters @ 115/ 83 10 Pullups 100 meter run Rest 1 minute U.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special ForcesContinue reading “WOD Wednesday July 19th”

WOD Tuesday July 18th

Warm up: Bear crawl x 100 feet / Crab walk x 100 feet 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. For time: 400 Meter run 20 Deadlifts @ kinda a little heavy 200 Meter run Rest 3 minutes 200 Meter run 20 HandstandContinue reading “WOD Tuesday July 18th”

Gymnastics July 17th and 20th

Monday July 17th: Warm Up: 2 rounds 10 Mountain Climbers 20 pvc pass through Run 200m Skill: Ring MUs Low ring stabilization and transition drills 3×1 ring pull up to sternum EMOM 8 min 2 Banded MU transitions Workout: 15min AMRAP 5 Burpees 5 C2B 5 HSPUs All Week Homework: 3×25 GHD Sit Ups 3×15Continue reading “Gymnastics July 17th and 20th”

HavocFIT July 17th – 21st

Monday July 17th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 12, 9, 6 (Increase weight) 4. For Time: Havoc Loop Run 50 Burpees 5. Cool Down Stretch / Foam Roll Tuesday July 18th: 1. Stretch 2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 LungesContinue reading “HavocFIT July 17th – 21st”

WOD Monday July 17th

Warm up: 500 meter row then,  2 rounds of: 10 Back extensions / 10 Sit ups 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. 3 Rounds for time of: 12 Hang clusters @ 135 / 93 8 Bar muscle ups / 12 Pullups / 16 Jumping pullups Great turn out at Lakewood Ranch thisContinue reading “WOD Monday July 17th”

Weightlifting July 17th, 19th, 21st

Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Every 3 minutes x 6 sets: CleanContinue reading “Weightlifting July 17th, 19th, 21st”