CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Monday July 3rd

Warm up: 400 meter run / 15 GHR / 15 GHSU 10 GHR / 10 GHSU Front squat: 3,3 2. Back Squat: 3,3 3. For time: 15 Deadlifts 15 Front squats 15 Jerks Havoc loop run 15 Jerks 15 Front squats 15 Deadlifts

Monday July 3rd: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 6 Sets of 2 reps each leg (Increase weight each set) *5-10 push ups between each set* 4. For Time: 800 Meter Run 80 Ball Slams 40 Goblet Squats 5. Cool Down Stretch / Foam Roll Wednesday JulyContinue reading “HavocFIT July 3rd – 7th”

WOD Friday June 30th

Warm up: 2 minutes of jump rope / 2 rounds of: Good morning x 12 / X walk x 15′ in each direction 1. Deadlift 1 rep every 2 minutes x 16 minutes 2. Every minute on the minute for 18 minutes: 1. 100 meter sprint 2. Hang power snatch x 5 3. Muscle upContinue reading “WOD Friday June 30th”

WOD Thursday June 29th

Warm up: 5 minutes of empty bar work 1. Every 3 mintues x 6 sets: Power clean x 2 + Hang power clean x 2 + push press x 2 + jerk x 2 2. 2 Rounds for time of: 400 meter run 40 kettlebell snatches (20 each side)

WOD Wednesday June 28th

Warm up: 400 meter run / 2 minutes of jump rope “T-Dog” 3 Rounds for time of: 50′ Handstand walk or 5 Wall climbs 25′ Barbell walking lunge @ 95 / 63 32 Thrusters @ 95 / 63 10 Chest to bar pullups 1 Chalk off your mitts wipe per hand

WOD Tuesday June 27th

Warm up: Kettlebell swings x 40 / Ring rows x 15 1. Every 4 minutes x 3 sets: max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: Strict press x 2 reps Evens: Glute ham situp x 6 – 12 3. As many rounds as possible in 3 minutes of:Continue reading “WOD Tuesday June 27th”

Weightlifting June 26th, 28th, 30th

Monday: 1. Snatch: Max 2. Hang power snatch @ 80% of max for the day x Max reps 3. Back squat: 3 x 3 @ 85% Wednesday: 1. Clean and jerk: Max 2. Hang power clean @ 80% of max for the day x max reps 3. Front Squat: 3 x 3 @ 85% Friday:Continue reading “Weightlifting June 26th, 28th, 30th”

Gymnastics Class June 26th and 28th

Monday 6-26-17 Warm Up: 3 rounds ME pull up hold :30 GHD sit up parallel hold 5 burpees then banded shoulder stretch Skill: Butterfly Pull Ups Low Bar form practice Then… Every 30 sec for 6 min 3 butterfly pull ups Workout: AMRAP 15 min 3 Bar MUs 6 HSPUs 6 Burpee Box Jumps 3Continue reading “Gymnastics Class June 26th and 28th”

WOD Monday June 26th

Warm up: 500 meter row / 10 Glute ham sit ups / 10 Glute ham raise / 5 Glute ham sit ups / 5 Glute ham raise / Front squat: 3,3 2. Back squat: 3,3 3. For time: 60 burpees Every minute stop and do 5 – 30 Double unders

HavocFIT June 26th – 30th

Monday June 26th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 4, 4, 4, 4, 4 (Increase weight each set) *5-10 push ups between each set* 4. 3 Rounds For Time: 400 Meter Run 20 Wallballs 5. Cool Down Stretch / Foam Roll Tuesday June 27th: 1. Stretch 2. WarmContinue reading “HavocFIT June 26th – 30th”