Warm up: 1000 Meter Row or 800 Meter Run Every minute on the minute for 40 minutes: 1st minute: Calorie Row 2nd minute: Burpees 3rd minute: Toes-to-bar 4th minute: Front Squat or Wallball (This is Saturday COMP Prep! If you are competing use the weights and movements that you need to practice for Saturday!)
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday August 28th
Warm up: 500 Meter Row or 400 Meter Run, 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): 1 Power Clean + 2 Jerks 2. For Time: 400 Meter Run w/ plateContinue reading “WOD Tuesday August 28th”
WOD Monday August 28th
The Tampa Bay Games is this Saturday! We have 18 athletes competing and it is going to be a fun day! If you would like to come spectate please purchase your discounted tickets before Saturday! Click here for more info! Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5Continue reading “WOD Monday August 28th”
HavocFIT August 28th – September 1st
Monday August 28th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 2, 2, 2, 2, 2 (Increase weight) 4. 2 Rounds For Time: 400 Meter Run 80 Jump Rope 40 Wallballs 5. Cool Down Stretch / Foam Roll Tuesday August 29th: 1. Stretch 2. Warm up: 2 Rounds: 8Continue reading “HavocFIT August 28th – September 1st”
Gymnastics 8-29 and 8-30
Tuesday: 8-29-17 Warm up: 2 rounds 8 Ring Rows 5 Dips 200m Row Skill: Ring MUs 4×2 Low ring transitions EMOM 12 min odd – 5 ring pull up to sternum even- 3 low ring transitions Workout: AMRAP 12min 3 Wall Walks 6 Cals on Rower 9 Thrusters Wednesday: 8-30-17 Warm Up: 2 rounds 1Continue reading “Gymnastics 8-29 and 8-30”
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”
CrossFit Havoc 