Tuesday January 3rd: Warm Up: 10 Hang to Active 30 Hollow snaps 30 superman holds w/pvc 10 v-ups Mu positioning: 2×10 – Hip drives on floor 2×10 – rower pikes Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once you have bar inContinue reading “Gymnastics January 3rd and 5th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday January 2nd
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Monday January 2nd”
Weightlifting January 2nd, 3rd, 5th
Monday: Snatch: singles x 2 waves up to max 2. Snatch grip Deficit deadlift: 5,5,5 3. 45 degree btn presses x 3 x 12 Wednesday: Clean and jerk singles x 2 waves up to max 2. Pullunder + Push press x 3 x 5 cycles 3. Super cat x 3 x 12 4. Banded GHR x 4 xContinue reading “Weightlifting January 2nd, 3rd, 5th”
Weightlifting December 26th, 28th, 30th
Monday: Block Power Snatch: 3,3,3,3,3,3 every 2 minutes 2. Block Snatch: 2,2,2,2,2,2 every 2 minutes 3. 45 degree btn presses x 3 x 12 Wednesday: Block Power Clean: 3,3,3,3,3,3 every 2 minutes 2. Block Clean + Front squat + Jerk x 6 cycles every 2 minutes 3. Banded GHR: 4 x 12 Friday: Every minute on the minute forContinue reading “Weightlifting December 26th, 28th, 30th”
New for 2017!!
What is new at CrossFit Havoc for 2017???!! New Years Special! For all current Havoc Members! The first two weeks of January you can do either the Gymnastics or Weightlifting Class for FREE! Try it out! Gymnastics is January 3rd, 5th, 9th and 12th @ 6 p.m. Weightlifting is January 2nd, 4th, 6th, 9th, 10th,Continue reading “New for 2017!!”
WOD Friday December 30th
We are closed this Sunday January 1st! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minute on the minute for 20 minutes: ( LAST WEEK! ) 1st min: 2 Back Squats (5-10 lbs heavier than last week) 2nd min: 1 Snatch (5-10 lbs heavier thanContinue reading “WOD Friday December 30th”
WOD Thursday October 29th
Warm up: 400 Meter Run: Then 2 Rounds: 5 Kipping Pull ups, 5 V ups, 5 Supermans Max set of: Strict Pull ups 2. 20 minutes to find a max: Clean 3. For Time: 25, 20, 15, 10, 5 of Wallballs 50, 40, 30, 20, 10 of Double Unders
WOD Wednesday December 28th
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”
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”
CrossFit Havoc 