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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
WOD Monday June 5th
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”
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”
CrossFit Havoc 