Monday July 10th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 15, 10, 5 (Increase weight) 4. For Time: 800 Meter Run 80 Kettlebell Swings 400 Meter Run 40 Lunges holding KB (20 Per Leg) 5. Cool Down Stretch / Foam Roll Tuesday July 11th: 1. StretchContinue reading “HavocFIT July 10th-14th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics July 10th and 12th
Monday July 10th: Warm Up: 2 rounds 1 min HS Hold 10 push ups Attempt a headstand then banded shoulder stretch Skill: HSPUs for fun: try partner HS walking then… 2 min oH KB Hold Then… EMOM for 6 min 4-8 HSPUs Workout: 21-15-9 Burpee Pull ups Push Press V-ups All Week Homework: 3×25 GHDContinue reading “Gymnastics July 10th and 12th”
Weightlifting July 10th, 12th, 14th
Monday: 1. Snatch: up 2 kg from last week for 6 singles 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: 2 x 5 @ 85% Wednesday: 1. Clean and jerk: up 2 kg from last week for 6 singles 2. Every 3 minutes xContinue reading “Weightlifting July 10th, 12th, 14th”
WOD Monday July 10th
Don’t forget! This Saturday there is a fundraiser workout at CrossFit Lakewood Ranch. Be There! Warm up: 2 rounds of: 100′ side shuffle / 100′ high skip / 12 GHR 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. For time: 30 Strict press @ 75 / 53 30 Sit ups 30 Wallballs 30 PushupsContinue reading “WOD Monday July 10th”
WOD Friday July 7th
Warm up: X walk x 15 feet in each direction / 15 sit ups x 2 rounds Deadlift: 35 minutes to find new max 2. For time: 15 Calorie row 15 Burpees 15 Deadlifts 15 Calorie row 15 Burpees
WOD Thursday July 6th
Warm up: 5 minutes of empty bar work Every 2 minutes for 30 minutes: 1 Power snatch 12 Box jumps 1 Snatch * increase weight as you go
WOD Wednesday July 5th
Warm up: 10 Burpees / 200′ shuttle run / 10 burpees Weighted pushups: 5 x 5 2. For time: 20 Bench press @ 175 / 105 40 Kettlebell swings @ 2 pood 10 Bench press @ 175 / 105 20 Kettlebell swings @ 2 pood Then 5 rounds for time of: 10 Glute ham sitContinue reading “WOD Wednesday July 5th”
WOD Tuesday July 4th
The gym is open from 10 -1 today Rich For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb. Post time to comments. U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvisedContinue reading “WOD Tuesday July 4th”
Gymnastics Class 7/5 and 7/6
Wednesday 7-5-17 Warm Up: 3 rounds :20 bottom of the ring hold :20 top of the ring hold :30 GHD sit up parallel hold then banded shoulder stretch Skill: Ring Dips Kipping practice Then… Every 30 sec for 6 min 3 unbroken ring dips Workout: 15min AMRAP 15 GHD sit ups 10 pistols 5 HSPUsContinue reading “Gymnastics Class 7/5 and 7/6”
Weightlifting July 3rd, 5th, 7th
Monday: 1. Snatch: up to 90% x 5 singles 2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2 3. Back squat: 3 x 4 @ 85% Wednesday: 1. Clean and jerk: up to 90% x 5 singles 2. Every 3 minutes x 6 sets: Hang powerContinue reading “Weightlifting July 3rd, 5th, 7th”
CrossFit Havoc 