CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday May 30th

Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 8 x 2 (8 sets of 2 reps) @ 85-90% of your max 2. As many Rounds as possible in 10 minutes: 5 Box step overs w/ med ball 5 Sit ups w/ med ball

Weightlifting May 30th, 31st, June 2nd

Monday: Sotts press: 3,3,3,3,3 2. Hover power snatch: 3,3,3 @ 85% of power snatch 3. Snatch grip Deadlift: 3,3,3 4. Toes to bar: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + jerk + jerk x 6 sets 2. Push press: 3,3,3,3,3 3. Concentric Front squats: 3,3,3,3,3 4. 45 degree btn press: 3 xContinue reading “Weightlifting May 30th, 31st, June 2nd”

WOD Monday May 29th

There will only be one class today @ 9:00 a.m.! Everyone is invited! MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to asContinue reading “WOD Monday May 29th”

HavocFIT May 29th – June 2nd

Monday May 29th: One Class @ 9:00 a.m. Come join us for “Murph” Tuesday May 30th: 1. Stretch 2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers 3. Every 2 minutes for 10 sets: 1 Turkish Get Up per arm 4. As Many Rounds as possible in 8 minutes: 16 Single Unders or 8 DoubleContinue reading “HavocFIT May 29th – June 2nd”

WOD Friday May 26th

“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”

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”