Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5 x 4 (5 sets of 4 reps) @ 75-80% of your max 2. 2 Rounds for time: 800 Meter Run 4 Rope Climbs 16 Thrusters Do not take this guys advise, but he is pretty funny. For Mature Audiences Only.
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday May 15th
Warm up: Do Stuff! “I bet you won’t do this workout.” 15 Rounds OR 37 Minute Time Cap, whichever comes first: 1 Heavy Ass Clean & Jerk 5 Non-cheater Handstand Push ups 1 Heavy Ass Clean & Jerk 5 Real Pull ups
HavocFIT May 15th-19th
Monday May 15th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Every minute on the minute for 12 Sets: 1st 6 Sets: 1 Front Squat 2nd 6 Sets: 1 Back Squat 4. For Time: 1000 Meter Row 50 Kettlebell Swings 500 Meter Row 25 Kettlebell Swings 250 Meter Row 5. Cool DownContinue reading “HavocFIT May 15th-19th”
Gymnastics May 17th and 19th
Wednesday May 17th: Warm Up: 2 rounds 10 ring rows :30 plank hold 10 GHD sit ups Skill: Bar MU Low bar MU practice then… EMOM 12 min 1-2 Bar MUs Workout: 5 rounds 7 thrusters @95 3 rope climbs All Week Homework: 3×20 GHD Sit Ups 5×5 Ring Strict Pull Ups – try toContinue reading “Gymnastics May 17th and 19th”
Weightlifting May 15th, 17th, 19th
Monday: Hang snatch – find max in 25 minutes 2. Heaving snatch balance – find max in 20 minutes 3. Back Squat: 5 rep max 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under – find max 2. Jerk – work to heavy single 3. Front squat: 5 rep maxContinue reading “Weightlifting May 15th, 17th, 19th”
WOD Friday May 12th
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 4 x 4 (try to end heavier then last week) 2. 2 Rounds for Time: 200 Meter Farmers Carry 300 Meter Run with Plate 400 Meter Run
WOD Thursday May 11th
Warm up: 400 meter run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every 90 sec for 6 sets: 2 Snatches (do 1 snatch then drop it, not touch and go reps) 2. For Time: 500 Meter Row 50 Wallballs 50 Kettlebell Swings Oh How the times have changed. Females SnatchingContinue reading “WOD Thursday May 11th”
WOD Wednesday May 10th
Warm up: 1000 Meter Row 30 Rounds For Time: 3 Burpee Box Jumps 3 Power Cleans 3 Toes to bar
WOD Tuesday May 9th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 6 Sets: 2 Push Press + 3 Jerks 2. For Time: 10, 8, 6, 4, 2 Dumbbell Snatch (Per Arm) 50, 40, 30, 20, 10 Double Under
Weightlifting May 8th, 10th, 12th
Monday: Hang snatch + overhead squat x 6 sets (build) 2. Heaving snatch balance + overhead squat x 6 sets (build) 3. Back Squat: 3 x 5 @ 85% 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under + 5 sec pause front squat doubles x 5 sets (build)Continue reading “Weightlifting May 8th, 10th, 12th”
CrossFit Havoc 