“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 2 (try to end heavier then last week) 2. For Time: 60 Box JumpsContinue reading “WOD Friday May 26th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday May 25th
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 400 Meter Run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every minute on the minute for 30 minutes: 1st minute: 1 Snatch 2nd minute: 1 Rope Climb (LeglessContinue reading “WOD Thursday May 25th”
WOD Wednesday May 24th
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 1000 Meter Row For Time: 10 Muscle ups 20 Power Cleans 30 Glute Ham Sit Ups 40 Pistols Per leg 30 Glute Ham Sit Ups 20 Power Cleans 10 Muscle ups
Gymnastics May 22nd and 25th
Monday May 22nd: Warm Up: 2 rounds 200m run 1 min HS hold 10 GHD sit ups Skill: HS and L sit Drills 5×6 Wall facing rotating HS drill 5×2 Med ball to HS drill 8×1 parallelette L-sit plank drill Workout: 10 Rounds for time 5 HSPUs 5 Pull Ups 5 T2B All Week Homework:Continue reading “Gymnastics May 22nd and 25th”
WOD Tuesday May 23rd
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! 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. AsContinue reading “WOD Tuesday May 23rd”
WOD Monday May 22nd
“Murph” is one week away! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 6 x 3 (6 sets of 3 reps) @ 80-85% of your max 2. 3 Rounds For Time: 400Continue reading “WOD Monday May 22nd”
HavocFIT May 22nd – 26th
Monday May 22nd: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. 20 minutes to find max: Front Squat 4. For Time: 800 Meter Run 40 Burpees 5. Cool Down Stretch / Foam Roll Tuesday May 23rd: 1. Stretch 2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers 3. Every minute onContinue reading “HavocFIT May 22nd – 26th”
WOD Friday May 19th
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 3 (try to end heavier then last week) 2. 4 Rounds for Time: 40′ Walking Lunge w/ barbell 20 Lateral barbell jumps 10 Toes to bar
WOD Thursday May 18th
Warm up: 400 meter run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every 90 sec for 12 sets: Sets 1-4: 2 Snatches (do 1 snatch then drop it, not touch and go reps, use more as a warm up) Sets 5-12: 1 Snatch (Increase to a heavy single) 2. ForContinue reading “WOD Thursday May 18th”
WOD Wednesday May 17th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 6 Sets: 2 Push Press + 2 Jerks *Try to increase weight from last week* 2. As many Rounds as possible in 12 minutes: 1 Wall Climb 2 Strict Press 3 Box Jumps
CrossFit Havoc 