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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
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
HavocFIT July 3rd – 7th
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”
CrossFit Havoc 