Monday March 14th: Warm Up: 5 Negative Pull Ups 10 GHD Sit Ups 1:00 HS Hold Band Shoulder Stretches Skill: HSPU’s 2:00 OH Hold (KB’s-35#) then… :30 on :30 off until 55 HSPUs completed Workout: 15-12-9 Thrusters – 63# C2B All Week Homework: 10 Pull Overs 5×3 Strict Pull Ups Bar MU practice – StayContinue reading “Gymnastics March 14th and 16th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
HavocFIT March 13th – 17th
HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday March 13th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups 3. Front Squat: 4, 4, 4, 8 (decrease weight for set of 8) *6 Glute Ham Sit ups between each set 4. Back Squat: 4, 4, 4, 8Continue reading “HavocFIT March 13th – 17th”
WOD Friday March 10th
Warm up: 500 Meter Row, 2 Rounds: 8 pull ups, 8 Empty Bar Power Snatch + Overhead Squat Open Workout 17.3: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. / 63 lbs Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. / 93 lbs *PriorContinue reading “WOD Friday March 10th”
WOD Thursday March 9th
Warm up: 3 Minutes of jump rope Every minute on the minute for 30 minutes: 5- 10 Burpees 2. 10- 20 Sit ups 3. 10 – 20 Kettlebell swings ( not too heavy ) *Listen I know this does not seem like an exciting workout, because it isn’t. You gotta just do long boring stuffContinue reading “WOD Thursday March 9th”
WOD Wednesday March 8th
Warm up: 2 rounds 15 Pushups / 200 meter run Push press: 2,2,2,2,2,2 2. 3 Rounds for time: 15 Calorie row 10 Thrusters @ 115 / 83
WOD Tuesday March 7th
Warm up: 2 Rounds of: 10 jumping pullups / 200 meter run Weighted pullups: 5,5,3,3,1,1 2. As many rounds and reps as possible in 15 minutes of: 50 Double unders 40 Wallballs 30 Deadlifts @ 225 / 153 20 Glute ham sit ups 10 Muscle ups
Gymnastics March 6th and 8th
Monday: Warm Up: 5 Pull Overs 3 Ice Cream Makers 1:00 HS Hold Band Shoulder Stretches Skill: HSPU’s 2:00 OH Hold (KB’s or DB’s) then… 6:00 min EMOM of HSPU’s Workout: 50-40-30-20-10 5-10-15-20-25 Double Unders KB Swings (1.5pd) T2B Homework: 10 Pull Overs 5 Ice Cream Makers Bar MU practice – Stay patient, move aroundContinue reading “Gymnastics March 6th and 8th”
WOD Monday March 6th
Warm up: 500 meter row / 15 Glute ham raise / 15 Glute ham sit up / 10 Glute ham raise / 10 Glute ham sit up Back squat: find 1 rep max (You have 30 minutes to get this done, if you need more time, get to class earlier) 2. Every minute on theContinue reading “WOD Monday March 6th”
Weightlifting March 6th, 8th, 10th
Monday: Snatch: 3,3,2,2,2,1 (every 3 minutes) 2. 5 second snatch hover holds @ 100% x 6 x 3 3. Back squat: 2 x 3 @ 85% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds Glute ham sit ups x 12 evens Wednesday: Clean: 3,3,2,2,2,1 (every 3Continue reading “Weightlifting March 6th, 8th, 10th”
HavocFIT March 6th – 10th
HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday March 6th: 1. Stretch 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings 3. Front Squat: 5, 5, 5 *6 Glute Ham Sit ups between each set 4. Back Squat: 5, 5, 5 *6 Glute Ham Sit ups between eachContinue reading “HavocFIT March 6th – 10th”
CrossFit Havoc 