Warm up: 300 meter run then 2 rounds of: 10 Bench knees to elbows / 10 Banded good morinings Deadlift: 2 reps every 2 min for 16 minutes 2. Every 90 seconds x 6 sets each Interval 1: 25 situps Interval 2: 50′ sprint + Burpee + 50′ back pedal x 3
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday June 22nd
Warm up: 2 minutes of double unders / 5 minutes of empty bar work 1. Every 2 minutes for 16 minutes: Havocomplex clean: Clean + Front squat + jerk + jerk 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats
WOD Wednesday June 21st
Warm up: 1000 Meter row 10, 8, 6, 4, 2 reps for time of: Power snatch @ 115 / 83 Pullups Overhead squat @ 115 / 83 Pullups
Gymnastics Class 6-20 and 6-22
Tuesday 6-20-17 Warm Up: Row 500m 1 min plank hold :30 l-sit hold Skill: HSPUs 5×1 kick up to band, 5 contract shoulders 2 min KB OH hold Then… EMOM 6 min 5 strict HSPUs Workout: 4 rounds 15 ft HS walk 15 Push Press @73-83# All Week Homework: 3×25 GHD Sit Ups 3×15 sContinue reading “Gymnastics Class 6-20 and 6-22”
WOD Tuesday June 19th
Warm up: 2 Minutes of double unders / 15 Burpees 1. Every 4 minutes x 3 sets: max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: Strict press: x 3 reps Evens: Glute ham raise x 8 – 12 reps 3. For time: 10 Thrusters @ heaviest you can doContinue reading “WOD Tuesday June 19th”
WOD Monday June 18th
Warm up: 3 rounds – 15 Kb swings / 15 sit ups Front squat: 5,5 2. Back squat: 5,5 3. 6 Rounds for time of: 12 Wallballs 3 Muscle ups or 6 Chest to bar pullups or 9 Pullups
HavocFIT June 19th – 23rd
Monday June 19th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 6, 6, 6, 6 (Increase weight each set) *5-10 push ups between each set* 4. 3 Rounds For Time: 12 Push Press 24 Switch Steps 12 Russian Twists w/ plate 5. Cool Down Stretch / Foam Roll TuesdayContinue reading “HavocFIT June 19th – 23rd”
WOD Friday June 16th
Warm up: 2 minutes of double unders then: 2 rounds – 12 seated good mornings / 12 kb swings 1. Deadlift: 2 reps every 2 min for 16 minutes 2. Every 2 minutes x 20 minutes Odds: 100 meter row Evens: 100 meter sprint
WOD Thursday June 15th
Warm up: 3 rounds – Inch worm x 6 / Tuck jump x 8 Every 90 seconds x 8 sets: Hang power clean + power clean + jerk 2. As many rounds as possible in 8 minutes of: 40 Box jumps @ 20″ 40 Push presses @ 75 / 53
WOD Wednesday June 14th
Warm up: 100′ high skip / 100′ side shuffle x 3 rounds 1. 30 seconds on 30 seconds off air squat hold x 10 sets 2. Nancy 5 rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63
CrossFit Havoc 