New Challenge! Most improved Double Unders! Do the warm up. Take the average of your three sets and write the number on the board, Then try to improve that number. Warm up: 3 Rounds: 2 minutes of max double unders, 2 minutes rest Front Squat: 10 x 1 (10 sets of 1 reps) @ 90-95%Continue reading “WOD Monday June 5th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
HavocFit June 5th – 9th
Monday June 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 10, 10, 10 (Increase weight each set) *5-10 push ups between each set* 4. As many Rounds as possible in 10 minutes: 10 Kettlebell or Dumbbell Presses 100′ Farmers Carry 100′ Bear Crawl 5. Cool Down Stretch /Continue reading “HavocFit June 5th – 9th”
Gymnastics June 5th and 7th
Monday June 5th 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 10×1 HS forward roll Workout: 3 rounds for time 10 candlestick pistols 10 cleans @93# 10 HSPUs (6 if you do strict) All Week Homework: 3×25Continue reading “Gymnastics June 5th and 7th”
WOD Friday June 2nd
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 1 (try to end heavier then last week) 2. 3 Rounds for Time: 6 Bar muscle ups 12 Hang Power Clean 24 Double Unders
WOD Thursday June 1st
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 Snatch Sets 5-12: 1 Snatch 2. For Time: 20, 15, 10, 5 Calorie Row Overhead Squat
WOD Wednesday May 31st
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 8 Sets: 1 Push Press + 2 Jerks *Try to increase weight from last week* 2. 10 Rounds for Time: 3 Power Cleans 3 Thrusters 3 Burpee over bar
WOD Tuesday May 30th
Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 8 x 2 (8 sets of 2 reps) @ 85-90% of your max 2. As many Rounds as possible in 10 minutes: 5 Box step overs w/ med ball 5 Sit ups w/ med ball
Weightlifting May 30th, 31st, June 2nd
Monday: Sotts press: 3,3,3,3,3 2. Hover power snatch: 3,3,3 @ 85% of power snatch 3. Snatch grip Deadlift: 3,3,3 4. Toes to bar: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + jerk + jerk x 6 sets 2. Push press: 3,3,3,3,3 3. Concentric Front squats: 3,3,3,3,3 4. 45 degree btn press: 3 xContinue reading “Weightlifting May 30th, 31st, June 2nd”
WOD Monday May 29th
There will only be one class today @ 9:00 a.m.! Everyone is invited! MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to asContinue reading “WOD Monday May 29th”
HavocFIT May 29th – June 2nd
Monday May 29th: One Class @ 9:00 a.m. Come join us for “Murph” Tuesday May 30th: 1. Stretch 2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers 3. Every 2 minutes for 10 sets: 1 Turkish Get Up per arm 4. As Many Rounds as possible in 8 minutes: 16 Single Unders or 8 DoubleContinue reading “HavocFIT May 29th – June 2nd”
CrossFit Havoc 