Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

HavocFIT February 7th – 10th

Tuesday February 7th: 1. Stretch 2. Warm up:  3 Rounds: 10 Hand planted bench jumps, 50′ jog, 50′ back pedal 3. Strict Press: 4, 4, 4, 4 * Do 8 Glute ham sit ups between each set 4. Every minute on the minute for 10 minutes: 3 Burpees 50′ Sprint 3 Burpees 50′ Sprint 5. Cool DownContinue reading “HavocFIT February 7th – 10th”

WOD Wednesday February 8th

Warm up: 800 meter run Glute ham raise: 10,10,10,10 – Add weight or bands if possible * Run 200 meters between each set 2. Using 1 dumbbell @ about 1/3 body weight 30 rounds for time of: 1 Snatch with your right hand then 1 lunge with each leg 1 Snatch with your left handContinue reading “WOD Wednesday February 8th”

Gymnastics February 7th and 10th

Tuesday February 7th: Warm up: 1:00 HS hold :90 Couch Stretch (each side) :45 Pigeon Stretch (each side) :30 right split hold :30 left split hold :30 center split Skill: HS Walking 10 Plank to inch worm HS drill 10 Rower Pikes – or yoga ball Side walking on hands while against wall – 5Continue reading “Gymnastics February 7th and 10th”

Weightlifting February 6th, 8th,10th

Monday:  Power Snatch + Snatch : x 4 cycles – start @ heaviest set from last week and build 2. Hover snatch x 1 x 8 start @ 80% of power snatch and build 3. Every minute on the minute for 5 minutes: Kb swings x 20 @ heavier than last week Wednesday:  Power cleanContinue reading “Weightlifting February 6th, 8th,10th”

WOD Friday February 3rd

BRO NIGHT! Tonight 6 pm.  Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”

WOD Thursday February 2nd

Bro Night is tomorrow. 6pm. Be there. Warm up: 100′ jog / 50′ backwards jog x 4 4 Rounds not for time of: Glute ham sit up x 12 Glute ham raise x 12 2. 4 Rounds for time of: 20 Calorie row 300 Meter run 40 Double unders  

WOD Tuesday January 31st

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 200′ side shuffle, 10 hang muscle cleans x 2 rounds Every 2 minutes for 16 minutes: Hang power clean: doubles for the first four cycles, singles for the second four. 2. Every minute on the minuteContinue reading “WOD Tuesday January 31st”