Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday March 7th

Warm up: 2 Rounds of: 10 jumping pullups / 200 meter run Weighted pullups: 5,5,3,3,1,1 2. As many rounds and reps as possible in 15 minutes of: 50 Double unders 40 Wallballs 30 Deadlifts @ 225 / 153 20 Glute ham sit ups 10 Muscle ups

Gymnastics March 6th and 8th

Monday: Warm Up: 5 Pull Overs 3 Ice Cream Makers 1:00 HS Hold Band Shoulder Stretches Skill: HSPU’s 2:00 OH Hold (KB’s or DB’s) then… 6:00 min EMOM of HSPU’s Workout: 50-40-30-20-10 5-10-15-20-25 Double Unders KB Swings (1.5pd) T2B Homework: 10 Pull Overs 5 Ice Cream Makers Bar MU practice – Stay patient, move aroundContinue reading “Gymnastics March 6th and 8th”

WOD Monday March 6th

Warm up: 500 meter row / 15 Glute ham raise / 15 Glute ham sit up / 10 Glute ham raise / 10 Glute ham sit up Back squat: find 1 rep max (You have 30 minutes to get this done, if you need more time, get to class earlier) 2. Every minute on theContinue reading “WOD Monday March 6th”

Weightlifting March 6th, 8th, 10th

Monday:  Snatch: 3,3,2,2,2,1 (every 3 minutes) 2. 5 second snatch hover holds @ 100% x 6 x 3 3. Back squat: 2 x 3 @ 85% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds Glute ham sit ups x 12 evens Wednesday:  Clean: 3,3,2,2,2,1 (every 3Continue reading “Weightlifting March 6th, 8th, 10th”

WOD Friday March 3rd

Warm up: Run 400 meters / 12 Banded good mornings / 24 kettlebell figure 8’s Back squat: 5 x 2 @ 80% (We are maxing this on Monday) 2. Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then,Continue reading “WOD Friday March 3rd”

WOD Wednesday March 1st

Warm up: 3 Rounds of: 100′ high skip / 100′ karaoke / 100′ side shuffle For time: 12 Wall climbs 400 Meter run 8 Wall climbs 300 Meter run 4 Wall climbs 200 Meter run Rest 5 minutes 3 Rounds of: 10 Vertical jumps @ 20 / 14″ (20 / 14″ target above max reach)Continue reading “WOD Wednesday March 1st”

Gymnastics February 27th and March 1st

This weeks focus is Ring Dips and Bar Muscle ups! Come join on Monday or Wednesday at 6 pm.! Monday February 27th: Warm up: Run 200m 1:00 plank shoulder band stretches Skill: Ring Dips Box swings into dips practice 2:00 bottom of the dip hold -Into- EMOM for 6min 12 hand release push ups Workout:Continue reading “Gymnastics February 27th and March 1st”