Gymnastics is now MONDAY and WEDNESDAY @ 6 PM! This month we will be focusing on Gymnastics movements used in The CrossFit Open! Come improve your skills or learn something new! Monday February 20th: Warm up: 100′ Bear Crawl 100′ Crab Walk 100′ Hopping bear crawl 100′ Crab Walk Skill: HSPUs 2:00 OH Double KB HoldContinue reading “Gymnastics February 20th and 22nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday February 17th
Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 2 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 17th”
WOD Thursday February 16th
Warm up: 400 meter run / 15 Sit ups / 25 Air squats 10 minutes of something you suck at. (pistols, jump rope, rope climbs, kipping, overhead squats, etc. ) 2. For time: 600 Meter run 20 Wallballs 400 Meter run 20 Wallballs 200 Meter run 20 Wallballs @ the 20 minute mark 2 RoundsContinue reading “WOD Thursday February 16th”
WOD Wednesday February 15th
Warm up: Handstand hold x 30 seconds / Row 1 minute x 2 rounds 1. Push press: 5,5,5,5,5 2. 5 rounds for time of: 15 Kettlebell swings @ 2 pood (Russian) 15 Pushups with both hands on ball of Kettlebell
WOD Tuesday February 14th
Warm up: 2 rounds of 100′ lateral shuffle / 50′ bear crawl / 50′ crab walk ” Foreplay” 14 rounds for time of: 2 Muscle ups 7 Deadlifts @ 135 lbs 14 Lateral barbell jumps (double count)
HavocFIT February 13th – 17th
Monday February 13th: 1. Stretch 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings 3. Strict Press: 3, 3, 3, 3 *10 Sit ups between each set 4. Deadlift: Find 1 rep max 5. Cool Down Stretch / Foam Roll Tuesday February 14th: 1. Stretch 2. Warm up: 2 Rounds: 30 sec plank, 20Continue reading “HavocFIT February 13th – 17th”
Weightlifting February 13th,15th,17th
Monday: Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 5 minutes: Swimming frog x 15 Wednesday: Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles 2. Push pressContinue reading “Weightlifting February 13th,15th,17th”
WOD Monday February 13th
Warm up: 2 rounds of: Banded good mornings x 15 / Glute ham sit ups x 10 / Burpee x 5 Front squat: 2,2 2. Back Squat: 4,4 3. 4 Rounds for time of: 6 Power Snatches 6 Box jumps * Heavy and high These guys…
WOD Friday February 10th
Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 3 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 10th”
WOD Thursday February 9th
Warm up: 100′ High skip / 5 tuck jumps x 3 rounds Every Minute on the minute for 16 minutes: 1 Power clean and jerk for the first 8 minutes 1 Power clean for the last 8 minutes 2. For time: 500 Meter row 30 Burpees
CrossFit Havoc 