Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats Every 30 Seconds for 5 min: 1 Power Snatch Rest 1 minute then Every minute on the minute for 8 minutes: 1 Power Snatch + 1 Snatch (Touch and Go) 2. As many Rounds asContinue reading “WOD Wednesday December 28th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday December 27th
Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 10 x 2 (10 sets of 2 reps) @ 70-75% of your max 2. For Time: 800 Meter Run 80 Kettlebell Swings 600 Meter Run 60 Kettlebell Sumo High Pulls 400 Meter Run 40 Taters 200 Meter Run 20 KettlebellContinue reading “WOD Tuesday December 27th”
Gymnastics December 27th and 29th
Tuesday December 27th: Warm Up: 30 Hollow Body Snaps 30 superman holds w/pvc then 2 rounds: 5 pull ups 5 dips 5 push ups Mu positioning: 10 – Hip drive on floor Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once you haveContinue reading “Gymnastics December 27th and 29th”
HavocFIT December 27th – 30th
Tuesday December 27th: 1. Stretch 2. Warm up: 20 Mountain Climbers, 20 Sit ups 3. Push ups: 3, 3, 2, 2, 1, 1 (Weighted Push ups) 4. For Time: 400 Meter Row 40 Step up press (20 per leg) 200 Meter Row 20 Australian Pull ups 200 Meter Row 40 Kettlebell Swings 400 Meter Row 5. Cool DownContinue reading “HavocFIT December 27th – 30th”
WOD Monday December 26th
The Gym is open from 10:30 a.m. – 8 p.m today! See you at the gym! Warm up: 1000 Meter Row “Ho Ho Oh No” Every minute on the minute for 20 minutes: Body weight Deadlift x 3 Body weight Power clean x 2 Body weight Squat clean & jerk x 1 If you do not makeContinue reading “WOD Monday December 26th”
WOD Friday December 23rd
The Gym is Closed this Saturday and Sunday! Enjoy your Holiday! GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving SnatchContinue reading “WOD Friday December 23rd”
WOD Thursday December 22nd
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 400 Meter Run: Then 2 Rounds: 8 Empty bar cleans, 8 Sit ups, 8 push ups Every 90 Seconds for 12Continue reading “WOD Thursday December 22nd”
WOD Wednesday December 21st
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats 20Continue reading “WOD Wednesday December 21st”
WOD Tuesday December 20th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 8 x 3 (8 setsContinue reading “WOD Tuesday December 20th”
Gymnastics December 20th / 22nd
Tuesday December 20th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Mu positioning: 10 hollow body snaps 10 superman w/pause (use pvc pipe and keep feet together, keeping arms straight) Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once youContinue reading “Gymnastics December 20th / 22nd”
CrossFit Havoc 