Warm up: 100′ of side shuffle / 100′ of high skip / 100′ of back pedal / 100′ of karaoke 10 Rounds each for time of: 5 Thrusters @ 115/ 83 10 Pullups 100 meter run Rest 1 minute U.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special ForcesContinue reading “WOD Wednesday July 19th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday July 18th
Warm up: Bear crawl x 100 feet / Crab walk x 100 feet 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. For time: 400 Meter run 20 Deadlifts @ kinda a little heavy 200 Meter run Rest 3 minutes 200 Meter run 20 HandstandContinue reading “WOD Tuesday July 18th”
Gymnastics July 17th and 20th
Monday July 17th: Warm Up: 2 rounds 10 Mountain Climbers 20 pvc pass through Run 200m Skill: Ring MUs Low ring stabilization and transition drills 3×1 ring pull up to sternum EMOM 8 min 2 Banded MU transitions Workout: 15min AMRAP 5 Burpees 5 C2B 5 HSPUs All Week Homework: 3×25 GHD Sit Ups 3×15Continue reading “Gymnastics July 17th and 20th”
HavocFIT July 17th – 21st
Monday July 17th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 12, 9, 6 (Increase weight) 4. For Time: Havoc Loop Run 50 Burpees 5. Cool Down Stretch / Foam Roll Tuesday July 18th: 1. Stretch 2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 LungesContinue reading “HavocFIT July 17th – 21st”
WOD Monday July 17th
Warm up: 500 meter row then, 2 rounds of: 10 Back extensions / 10 Sit ups 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. 3 Rounds for time of: 12 Hang clusters @ 135 / 93 8 Bar muscle ups / 12 Pullups / 16 Jumping pullups Great turn out at Lakewood Ranch thisContinue reading “WOD Monday July 17th”
Weightlifting July 17th, 19th, 21st
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Every 3 minutes x 6 sets: CleanContinue reading “Weightlifting July 17th, 19th, 21st”
WOD Friday July 14th
Warm up: 2 Rounds of – X walk x 15 steps in each direction / 12 Glute ham raise Deadlift: 10,10,10 2. For time: 50 Wallballs 25 Pushups 25 Wallballs 50 Pushups Begin every minute with 5 double leg mountain climbers. 20 minute time cap.
WOD Thursday July 13th
Warm up: 2 rounds of – 15 Pushups / 30 jumping jacks Bench press: 5,5,5,3,3,3 2. For time: 200 meter run 20 Power clean and jerks @ Heavy 200 meter run
WOD Wednesday July 12th
Warm up: 1000 meter row 8 Rounds for time of: 25 Double unders 20 Sit ups 15 Kettlebell swings 10 Calorie row 5 Handstand pushups
WOD Tuesday July 11th
Warm up: 400 meter run / 5 minutes of empty bar work Every 3 minutes for 18 minutes: Power clean 10 Pullups Power clean & Jerk 5 Pullups Power clean + Front squat + Jerk 2. For time: 50 Overhead squats @ 95 / 63 lbs 50 Burpees
CrossFit Havoc 