Tuesday 10-17-17 Warm Up: 2 rounds 10 push ups 10 GHD sit ups 5 pull ups Skill: Ring MUs Every 90 secs for 10 sets 3 self assisted ring pull ups+3self assisted ring my transitions+3 ring dips Workout: “Tabata Gymnastics Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds ofContinue reading “Gymnastics 10/17 and 10/19”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday October 17th
Warm up: 15 Burpees / 30 KB figure 8’s Bench Press: 5 x 5 @ 80% 2. Every minute on the minute for 20 minutes: 1 Hang power clean + the right amount of pullups or muscle ups
WOD Monday October 16th
Warm up: 2 Rounds of: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back squat: 5 x 5 @ 80% 2. For time: 20 Overhead squats @ 115 / 83 15 Push presses @ 115 / 83 600 meter run 15 Push presses @Continue reading “WOD Monday October 16th”
WOD Friday October 13th
Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings Deadlift: 5 x 4 @ 80% 2. “Lucky 13” 3 Rounds or 31 minutes 13 Push ups 13 Situps 13 Box jumps @ 20″ 13 Kb swings @ 1.5 pood 13 Push press @ 45 / 33Continue reading “WOD Friday October 13th”
WOD Thursday October 12th
Warm up: 2 rounds of: Kang squat x 10 / jumping air squat x 8 Back squat: 5 x 4 @ 85% 2. For time: 50 Double leg mountain climbers 50 Hand planted bench jumps (double count) or 100 double unders
WOD Wednesday October 11th
Warm up: 5 minutes of empty bar work Every 90 seconds: 1 Power clean + 5 front squats + 1 jerk 1 Power clean + 4 front squats + 2 jerks 1 Power clean + 3 front squats + 3 jerks 1 Power clean + 2 front squats + 4 jerks 1 Power clean +Continue reading “WOD Wednesday October 11th”
WOD Tuesday October 9th
Warm up: 2 rounds of 1 minute of jump rope / 30 second plank Bench Press: 5 x 3 @85% 2. 3 Rounds for time of: 30 Ball slams 15 Box jumps
WOD Monday October 9th
Warm up: 100′ High skip / 100′ side shuffle / 100′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back squat: 5 x 4 @ 80% 2. 8 Rounds for time of: 100 meter run 4 Handstand pushups / 1 wall climb 100 meter run 6 Glute ham sit ups
WOD Saturday October 7th
“Shaun” In teams of two, for time: 200 Goblet squats 150 Situps 100 Pushups The workout begins with a 200 meter run (both partners run together) Upon return from the run you begin the goblet squats, partners will go back and forth as they see fit to complete the squats, situps and pushups. Every 3Continue reading “WOD Saturday October 7th”
WOD Friday October 6th
As many of you already know, we lost a member of our crew last Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun on Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great to have everyoneContinue reading “WOD Friday October 6th”
