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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
HavocFIT February 27th – March 3rd
HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday February 27th: 1. Stretch 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings 3. Strict Press: Find one rep max 4. Push Press: 5, 5, 5 *10 Hanging Knee Raises Between Each Set 5. For Time: 500 Meter Row 50 KettlebellContinue reading “HavocFIT February 27th – March 3rd”
WOD Friday February 23rd
Warm up: 50 Burpees… Ha. Workout 17.1 For time: (Time cap: 20 minutes) 10 Dumbbell snatches 15 Burpee box jump-overs 20 Dumbbell snatches 15 Burpee box jump-overs 30 Dumbbell snatches 15 Burpee box jump-overs 40 Dumbbell snatches 15 Burpee box jump-overs 50 Dumbbell snatches 15 Burpee box jump-overs RX: Men use 50-lb. dumbbell and 24-in.Continue reading “WOD Friday February 23rd”
WOD Thursday February 23rd
TONIGHT! Open Workout 17.1 Open Announcement! @ 8PM. Come hang out and watch with us! 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 1 2nd: Handstand pushup x 6 or 1 more than last week 3rd: ToesContinue reading “WOD Thursday February 23rd”
WOD Wednesday February 22nd
Warm up: 2 rounds of 10 pushups / 10 sit ups / 10 air squats Push press: 4,4,4,4 2. 3 Rounds for time of: 6 Heavy ass power clean and jerks 6 Muscle ups 300 meter run
WOD Tuesday February 21st
Warm up: 800 Meter Row For time: 10 Burpees 20 Glute ham sit ups 9 Burpees 20 Wallballs 8 Burpees 20 Kettlebell snatches @ 1.5 / 1 pood (10 each side) 7 Burpees 20 Back extensions 6 Burpees 20 Dips 5 Burpees 20 Sumo deadlift high pulls @ 1.5 / 1 pood 4 Burpees 20Continue reading “WOD Tuesday February 21st”
CrossFit Havoc 