Tuesday September 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 30 sec Handstand Hold 3. Every minute on the minute for 16 minutes: 1st minute: 2 Backsquats 2nd minute: 3 Strict Press 4. 3 Rounds for Time: 300 Meter Run 30 Kettlebell Swings 5. Cool Down Stretch / Foam Roll Wednesday September 6th: 1. StretchContinue reading “HavocFIT September 5th – 8th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday September 1st
The Gym is closed this Saturday! We will be at The Tampa Bay Games! We have 18 athletes competing and it is going to be a fun day! If you would like to come spectate please purchase your discounted tickets before Saturday! Click here for more info! Warm up: 500 Meter Row or 400 Meter Run,Continue reading “WOD Friday September 1st”
WOD Thursday August 31st
Warm up: 400 Meter Run or 500 Meter Row, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 2 min for 8 sets (16 minutes): 1 Power Snatch + 1 Snatch + a set of unbroken Double Unders 2. For Time: 40Continue reading “WOD Thursday August 31st”
WOD Wednesday August 30th
Warm up: 1000 Meter Row or 800 Meter Run Every minute on the minute for 40 minutes: 1st minute: Calorie Row 2nd minute: Burpees 3rd minute: Toes-to-bar 4th minute: Front Squat or Wallball (This is Saturday COMP Prep! If you are competing use the weights and movements that you need to practice for Saturday!)
WOD Tuesday August 28th
Warm up: 500 Meter Row or 400 Meter Run, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 1 Power Clean + 2 Jerks 2. For Time: 400 Meter Run w/ plateContinue reading “WOD Tuesday August 28th”
WOD Monday August 28th
The Tampa Bay Games is this Saturday! We have 18 athletes competing and it is going to be a fun day! If you would like to come spectate please purchase your discounted tickets before Saturday! Click here for more info! Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5Continue reading “WOD Monday August 28th”
HavocFIT August 28th – September 1st
Monday August 28th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 2, 2, 2, 2, 2 (Increase weight) 4. 2 Rounds For Time: 400 Meter Run 80 Jump Rope 40 Wallballs 5. Cool Down Stretch / Foam Roll Tuesday August 29th: 1. Stretch 2. Warm up: 2 Rounds: 8Continue reading “HavocFIT August 28th – September 1st”
Gymnastics 8-29 and 8-30
Tuesday: 8-29-17 Warm up: 2 rounds 8 Ring Rows 5 Dips 200m Row Skill: Ring MUs 4×2 Low ring transitions EMOM 12 min odd – 5 ring pull up to sternum even- 3 low ring transitions Workout: AMRAP 12min 3 Wall Walks 6 Cals on Rower 9 Thrusters Wednesday: 8-30-17 Warm Up: 2 rounds 1Continue reading “Gymnastics 8-29 and 8-30”
WOD Friday August 25th
Warm up: 500 Meter Row, Then: 2 Rounds of: 10 Air Squats, 10 Hand Hops 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the Neck Jerk + 2 Overhead Squats 2nd minute: 2 Deadlifts 2. As many Rounds as possible in 8 minutes: 4 Clapping Push ups 8 Sit ups 16Continue reading “WOD Friday August 25th”
WOD Thursday August 24th
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 2 min for 8 sets (16 minutes): 2 Power Snatch + a set of unbroken Toes to Bar 2. For Time: 100 Overhead Lunge @ 75 / 53Continue reading “WOD Thursday August 24th”
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