CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday August 4th

Warm up: 30 air squats / 20 sit ups / 10 burpees 3 Rounds for time of: 600 meter run 20 Handstand pushups or 40 pushups 40 Kettlebell swings @ 1.5 / 2 pood

WOD Thursday August 3rd

Warm up: 3 minutes of jump rope / 400 meter run Every minute on the minute for 34 minutes: 1-16 Odd: Power snatch x 3 Even: Box jumps x 4 19-34 Odd: Deadlift x 3 Even: Burpee pullups x 4

WOD Wednesday August 2nd

Warm up: 400 meter run / 25 KB swings 30 Rounds for time of: 1 Clean + 2 Front rack lunges per leg *Odd rounds do 5 Glute ham sit ups *Even rounds do 5 Toes to bar

WOD Tuesday August 1st

Warm up: Shoulder stretchy stuff 1. Sotts press: 5,5,5,3,3,3 2. As many rounds as possible in 15 minutes of: 3 Muscle ups 6 Hang power snatches 9 Wallballs

Gymnastics workouts 8/1 and 8/3

Tuesday 8/1 Warm Up: 2 rounds: 10 hang to active 30 hollow rocks 5 pull up negatives Skill: Bar MU’s Low bar work EMOM 10 min 2 Bar MUs Workout: 4 rounds 8 Parallette Pass Through’s 8 Snatches @ 73-93# 8 low ring arches Thursday 8/3 Warm Up: 2 rounds: 1 min HS hold 15Continue reading “Gymnastics workouts 8/1 and 8/3”

HavocFIT July 31st – August 4th

Monday July 31st: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 8, 6, 4, 2 (Increase weight) 4. For Time: 1000 Meter Row 100 Ball Slams 500 Meter Row 50 Ball Slams 5. Cool Down Stretch / Foam Roll Tuesday August 1st: 1. Stretch 2. Warm up: 2 Rounds:Continue reading “HavocFIT July 31st – August 4th”

WOD Monday July 31st

Warm up: 2 rounds of: 200 meter run, X walk x 10 steps each direction Front Squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 *these singles should be done every 2 minutes or so 3. For time: 12 Power cleans @ kinda heavy 20 Calorie row 8 Power cleans @ a little heavier 20 Calorie row 4Continue reading “WOD Monday July 31st”

WOD Friday July 28th

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

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”