Warm up: 500 Meter Row, 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): 2 Power Cleans + 1 Jerk 2. 3 Rounds for Time: 300 Meter Run 15 Strict Press 15Continue reading “WOD Tuesday August 22nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday August 21st
Warm up: 400 Meter Run, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 *Increase weight to 1 rep then decrease weight to 5 reps 2. For Time: 30 Muscle Ups OR For Time: 50 Pull ups 50 Dips (Ring or Dip Bars)Continue reading “WOD Monday August 21st”
HavocFIT August 21st – 25th
Monday August 21st: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 3, 3, 3, 3 (Increase weight) 4. For Time: Run Havoc Loop 20 Front Squats 20 Push Press 20 Thrusters 5. Cool Down Stretch / Foam Roll Tuesday August 22nd: 1. Stretch 2. Warm up: 2 Rounds: 8Continue reading “HavocFIT August 21st – 25th”
WOD Friday August 18th
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 Push Press + 2 Front Squats 2nd minute: 2 Bench Press 2. For Time: 800 Meter Run 800 Meter Row
WOD Thursday August 17th
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 Every 2 min for 8 sets (16 minutes): 2 Power Snatch + a set of unbroken Pull ups 2. For Time: 30 Wallballs @ heavy 30 Wallballs @ lighterContinue reading “WOD Thursday August 17th”
WOD Wednesday August 16th
Warm up: 3 rounds: 5 Glute Ham Raise, 5 Burpees 15 Rounds for Time: 1 Clean + 1 Front Squat + 1 Thruster 2 Muscle ups 3 Handstand Push ups 4 Pistols (2 Per leg)
WOD Tuesday August 15th
Warm up: 500 Meter Row, 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): 2 Power Cleans + 1 Jerk 2. As many Rounds as possible in 12 minutes: 12 Push PressContinue reading “WOD Tuesday August 15th”
Gymnastics August 15th and 17th
Tuesday 8-15-17 Warm Up: 2 rounds 5 pull ups 10 big kips 5 hips drives on floor Skill: Bar MUs 5 min work without assistance EMOM 10 min 2 Bar MUs Workout: AMRAP 15min 7 HSPUs 200m Row Walk 30 ft 10 squats walk 30ft – 83# All Week Homework: 3×25 GHD Sit Ups 3×15Continue reading “Gymnastics August 15th and 17th”
WOD Monday August 14th
Warm up: Run 400 Meters, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar Back Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 *Increase weight to 1 rep then decrease weight to 5 reps 2. For Time: 10, 8, 6, 4, 2 Chest-to-bar Pull ups Box Jumps Glute Ham SitContinue reading “WOD Monday August 14th”
HavocFIT August 14th – August 18th
Monday August 14th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 4, 3, 2, 2 (Increase weight) 4. 3 Rounds For Time: 10 Pull ups 10 Front Squats 10 Push ups 200 Meter Run 5. Cool Down Stretch / Foam Roll Tuesday August 15th: 1. Stretch 2. WarmContinue reading “HavocFIT August 14th – August 18th”
