The gym is open from 10 -1 today Rich For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb. Post time to comments. U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvisedContinue reading “WOD Tuesday July 4th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics Class 7/5 and 7/6
Wednesday 7-5-17 Warm Up: 3 rounds :20 bottom of the ring hold :20 top of the ring hold :30 GHD sit up parallel hold then banded shoulder stretch Skill: Ring Dips Kipping practice Then… Every 30 sec for 6 min 3 unbroken ring dips Workout: 15min AMRAP 15 GHD sit ups 10 pistols 5 HSPUsContinue reading “Gymnastics Class 7/5 and 7/6”
Weightlifting July 3rd, 5th, 7th
Monday: 1. Snatch: up to 90% x 5 singles 2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2 3. Back squat: 3 x 4 @ 85% Wednesday: 1. Clean and jerk: up to 90% x 5 singles 2. Every 3 minutes x 6 sets: Hang powerContinue reading “Weightlifting July 3rd, 5th, 7th”
WOD Monday July 3rd
Warm up: 400 meter run / 15 GHR / 15 GHSU 10 GHR / 10 GHSU Front squat: 3,3 2. Back Squat: 3,3 3. For time: 15 Deadlifts 15 Front squats 15 Jerks Havoc loop run 15 Jerks 15 Front squats 15 Deadlifts
HavocFIT July 3rd – 7th
Monday July 3rd: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 6 Sets of 2 reps each leg (Increase weight each set) *5-10 push ups between each set* 4. For Time: 800 Meter Run 80 Ball Slams 40 Goblet Squats 5. Cool Down Stretch / Foam Roll Wednesday JulyContinue reading “HavocFIT July 3rd – 7th”
WOD Friday June 30th
Warm up: 2 minutes of jump rope / 2 rounds of: Good morning x 12 / X walk x 15′ in each direction 1. Deadlift 1 rep every 2 minutes x 16 minutes 2. Every minute on the minute for 18 minutes: 1. 100 meter sprint 2. Hang power snatch x 5 3. Muscle upContinue reading “WOD Friday June 30th”
WOD Thursday June 29th
Warm up: 5 minutes of empty bar work 1. Every 3 mintues x 6 sets: Power clean x 2 + Hang power clean x 2 + push press x 2 + jerk x 2 2. 2 Rounds for time of: 400 meter run 40 kettlebell snatches (20 each side)
WOD Wednesday June 28th
Warm up: 400 meter run / 2 minutes of jump rope “T-Dog” 3 Rounds for time of: 50′ Handstand walk or 5 Wall climbs 25′ Barbell walking lunge @ 95 / 63 32 Thrusters @ 95 / 63 10 Chest to bar pullups 1 Chalk off your mitts wipe per hand
WOD Tuesday June 27th
Warm up: Kettlebell swings x 40 / Ring rows x 15 1. Every 4 minutes x 3 sets: max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: Strict press x 2 reps Evens: Glute ham situp x 6 – 12 3. As many rounds as possible in 3 minutes of:Continue reading “WOD Tuesday June 27th”
Weightlifting June 26th, 28th, 30th
Monday: 1. Snatch: Max 2. Hang power snatch @ 80% of max for the day x Max reps 3. Back squat: 3 x 3 @ 85% Wednesday: 1. Clean and jerk: Max 2. Hang power clean @ 80% of max for the day x max reps 3. Front Squat: 3 x 3 @ 85% Friday:Continue reading “Weightlifting June 26th, 28th, 30th”
