CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday March 16th

Warm up: 2 Rounds of: 100′ karaoke / 100′ high skips / 100′ back pedal For time: 40 Thrusters @ 75 / 53 lbs 200 Meter run 20 Wollymockers 200 Meter run 20 Power cleans @ 165 / 113 200 meter run 10 Wollymockers 200 meter run

WOD Wednesday March 15th

Warm up: 15 Burpees / 2 minute row Push press: 8 x 1 – end with new max 2. For time: 500 meter row max effort @ the 6 minute mark 20 Deadlifts @ kinda heavy 20 Handstand pushups 20 Toes to bar 20 Wallballs 20 Burpees 20 Calorie row

WOD Tuesday March 14th

Warm up: Clean and jerk empty bar work x 5 minutes Clean and jerk: 1 rep every 90 seconds for 15 minutes 2. 8 Rounds for time of: 25 Double unders 10 Figure 8’s @ 1 / 1.5 pood

Weightlifting March 13th, 15th, 17th

Monday: Snatch: 3,2,2,2,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee) 3. Back squat: 3 x 2 @ 90% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds (heavier) Glute ham sit ups x 12 evensContinue reading “Weightlifting March 13th, 15th, 17th”

WOD Monday March 13th

Warm up: 500 meter row / 15 glute ham raise / 15 glute ham sit up / 10 grh / 10 ghsu Every minute on the minute for 15 minutes: Back squat x 1 @ 85 – 90% 2. For time: 40 Pushups 40 Hand planted bench jumps 30 Glute ham sit ups 30 HandContinue reading “WOD Monday March 13th”

Gymnastics March 14th and 16th

Monday March 14th: Warm Up: 5 Negative Pull Ups 10 GHD Sit Ups 1:00 HS Hold Band Shoulder Stretches Skill: HSPU’s 2:00 OH Hold (KB’s-35#) then… :30 on :30 off until 55 HSPUs completed Workout: 15-12-9 Thrusters – 63# C2B All Week Homework: 10 Pull Overs 5×3 Strict Pull Ups Bar MU practice – StayContinue reading “Gymnastics March 14th and 16th”

HavocFIT March 13th – 17th

HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday March 13th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups 3. Front Squat: 4, 4, 4, 8 (decrease weight for set of 8) *6 Glute Ham Sit ups between each set 4. Back Squat: 4, 4, 4, 8Continue reading “HavocFIT March 13th – 17th”

WOD Friday March 10th

Warm up: 500 Meter Row, 2 Rounds: 8 pull ups, 8 Empty Bar Power Snatch + Overhead Squat Open Workout 17.3: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. / 63 lbs Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. / 93 lbs *PriorContinue reading “WOD Friday March 10th”

WOD Thursday March 9th

Warm up: 3 Minutes of jump rope Every minute on the minute for 30 minutes: 5- 10 Burpees 2. 10- 20 Sit ups 3. 10 – 20 Kettlebell swings ( not too heavy ) *Listen I know this does not seem like an exciting workout, because it isn’t. You gotta just do long boring stuffContinue reading “WOD Thursday March 9th”

WOD Wednesday March 8th

Warm up: 2 rounds 15 Pushups / 200 meter run Push press: 2,2,2,2,2,2 2. 3 Rounds for time: 15 Calorie row 10 Thrusters @ 115 / 83