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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
HavocFIT March 6th – 10th
HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday March 6th: 1. Stretch 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings 3. Front Squat: 5, 5, 5 *6 Glute Ham Sit ups between each set 4. Back Squat: 5, 5, 5 *6 Glute Ham Sit ups between eachContinue reading “HavocFIT March 6th – 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 Thursday March 2nd
Warm up: 20 Pushups / 20 air squats / 20 sit ups Push press: 3,3,3,3,3 2. For time: 20 Power cleans 10 Burpees @ the 5 minute mark: 10 Power cleans @ heavier 20 Burpees
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”
WOD Tuesday February 28th
Warm up: 500 meter row / 10 Burpees Every 90 seconds for 8 sets: Glute ham sit ups x the right number + 1 Heavy snatch 2. 4 Rounds for time: 5 Snatches @ 115 / 83 15 Calorie Row
Weightlifting February 27th, March 1st, 3rd
Monday: Snatch: 3,3,3,2,2,2 2. 5 second snatch hover holds @ 90% x 6 x 3 3. Every minute on the minute for 6 minutes: Swimming frog x 15 odds Bench sit ups x 15 evens Wednesday: Clean: 3,3,3,2,2,2 (every 3 minutes) 2. Power clean + jerk + jerk x 3 sets 3. Front squat: 1,1,1Continue reading “Weightlifting February 27th, March 1st, 3rd”
WOD Monday February 27th
Warm up: 2 rounds of: Seated good mornings x 12 / jumping air squat x 8 Front squat: 30 minutes to establish a 1 rep max 2. Fran: 21, 15, 9 reps for time of: Thrusters @ 95 / 63 lbs Pullups or Mega fran 12, 9, 6 reps for time of: 155 / 108Continue reading “WOD Monday February 27th”
CrossFit Havoc 