Warm up: 50 kb figure 8’s 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 sit ups x 6 – 12 reps 3. For time: 30 Ball slams 60 Double leg mountain climbersContinue reading “WOD Tuesday June 13th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Weightlifting June 12th, 14th, 16th
Monday: Sotts press: 2,2,2,2,2 2. Hover power snatch: 2,2,2,2,2,2 @ 87 -90% of power snatch 3. Snatch grip deficit deadlift: 5,5,5 @ 115% 4. Toes thru rings: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + power clean + front squat + jerk x 6 sets 2. Push press: 2,2,2,2,1,1 3. Concentric frontContinue reading “Weightlifting June 12th, 14th, 16th”
Gymnastics June 14th and 16th
Wednesday June 14th: Warm Up: 2 rounds 20 air squats 1 min HS hold 10 GHD sit ups Skill: HS holds 5×1 kick up to band, 5 contract shoulders 5×1 HS forward roll Then… EMOM 6 min 5 strict HSPUs Workout: AMRAP in 12 minutes 2 Rope Climbs 6 T2B 18 Dubs All Week Homework:Continue reading “Gymnastics June 14th and 16th”
HavocFIT June 12th – 16th
Monday June 12th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 8, 8, 8, 8 (Increase weight each set) *5-10 push ups between each set* 4. 10 Rounds not for Time: 5 Parallette Pass Throughs 5 Push Press (Increase weight as you go) 5. Cool Down Stretch / FoamContinue reading “HavocFIT June 12th – 16th”
WOD Monday June 12th
Warm up: 2 minutes of double unders / 20 Air squats / 15 Glute ham raises Front squat: 5,5 2. Back squat: 5,5 3. For time: 20 Power cleans @ bodyweight 20 Burpees
WOD Friday June 9th
This months Instagram Challenge Winners were Ani and Stirling Jr!! Awesome video! New Challenge is: PR ANYTHING! Submit a video on Instagram of your PR. Tag @crossfithavoc and @havoc_strong Warm up: 2 Minutes of Double Unders, 3 Rounds: 5 Banded Good Mornings, 5 Push ups 20 minutes to find a max: Bench Press 2. ForContinue reading “WOD Friday June 9th”
WOD Thursday June 8th
Warm up: 500 Meter Row, Then 2 Rounds: 5 Hang Snatch, 5 Overhead Squat, 5 Strict Toes to bar Every 90 Seconds for 12 Sets: Sets 1-4: 2 Hang Power SnatchSets 5-12: 1 Power Snatch 2. 10 Rounds for Time: 1 Rope Climb 10 Box Jumps 10 Kettlebell Snatch (5 Per Arm)
WOD Wednesday June 7th
Warm up: 2 Minutes of Double Unders, Then: 2 Rounds: 15 Air Squats, 10 Push ups Every minute on the minute for 12 minutes: 1 Thruster (work up to a heavy single!) 2. MARCO U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi,Continue reading “WOD Wednesday June 7th”
WOD Tuesday June 6th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions 20 minutes to find max: Push Press 2. For Time: 1000 Meter Row 50 Hang Power Cleans 50 Push Press
Weightlifting June 5th, 7th, 9th
Monday: Sotts press: 3,3,2,2,2 2. Hover power snatch: 3,3,2,2 @ 87 -90% of power snatch 3. Snatch grip Deadlift: 5,5,5 @ 110% 4. Toes to bar: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + front squat + jerk + jerk x 6 sets 2. Push press: 3,3,2,2,2 3. Concentric Front squats: 3,3,2,2,2Continue reading “Weightlifting June 5th, 7th, 9th”
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