Warm up: 2 Minutes of Double Unders, Then: 2 Rounds: 15 Air Squats, 10 Push ups Every minute on the minute for 12 minutes: 1 Thruster (work up to a heavy single!) 2. MARCO U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi,Continue reading “WOD Wednesday June 7th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday June 6th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions 20 minutes to find max: Push Press 2. For Time: 1000 Meter Row 50 Hang Power Cleans 50 Push Press
Weightlifting June 5th, 7th, 9th
Monday: Sotts press: 3,3,2,2,2 2. Hover power snatch: 3,3,2,2 @ 87 -90% of power snatch 3. Snatch grip Deadlift: 5,5,5 @ 110% 4. Toes to bar: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + front squat + jerk + jerk x 6 sets 2. Push press: 3,3,2,2,2 3. Concentric Front squats: 3,3,2,2,2Continue reading “Weightlifting June 5th, 7th, 9th”
WOD Monday June 5th
New Challenge! Most improved Double Unders! Do the warm up. Take the average of your three sets and write the number on the board, Then try to improve that number. Warm up: 3 Rounds: 2 minutes of max double unders, 2 minutes rest Front Squat: 10 x 1 (10 sets of 1 reps) @ 90-95%Continue reading “WOD Monday June 5th”
HavocFit June 5th – 9th
Monday June 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 10, 10, 10 (Increase weight each set) *5-10 push ups between each set* 4. As many Rounds as possible in 10 minutes: 10 Kettlebell or Dumbbell Presses 100′ Farmers Carry 100′ Bear Crawl 5. Cool Down Stretch /Continue reading “HavocFit June 5th – 9th”
Gymnastics June 5th and 7th
Monday June 5th Warm Up: 2 rounds 20 air squats 1 min HS hold 10 GHD sit ups Skill: HS holds 5×1 kick up to band, 5 contract shoulders 10×1 HS forward roll Workout: 3 rounds for time 10 candlestick pistols 10 cleans @93# 10 HSPUs (6 if you do strict) All Week Homework: 3×25Continue reading “Gymnastics June 5th and 7th”
WOD Friday June 2nd
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 1 (try to end heavier then last week) 2. 3 Rounds for Time: 6 Bar muscle ups 12 Hang Power Clean 24 Double Unders
WOD Thursday June 1st
Warm up: 500 Meter Row, Then 2 Rounds: 5 Hang Snatch, 5 Overhead Squat, 5 Strict Toes to bar Every 90 Seconds for 12 Sets: Sets 1-4: 2 Hang Snatch Sets 5-12: 1 Snatch 2. For Time: 20, 15, 10, 5 Calorie Row Overhead Squat
WOD Wednesday May 31st
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 8 Sets: 1 Push Press + 2 Jerks *Try to increase weight from last week* 2. 10 Rounds for Time: 3 Power Cleans 3 Thrusters 3 Burpee over bar
WOD Tuesday May 30th
Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 8 x 2 (8 sets of 2 reps) @ 85-90% of your max 2. As many Rounds as possible in 10 minutes: 5 Box step overs w/ med ball 5 Sit ups w/ med ball
