CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday September 20th

Warm up: 2 rounds of: 1 minute jump rope / 15 Pushups Strict press: Find 3 rep max 2. 10 Rounds for time of: 3 Deadlifts 3 Strict pullups

Weightlifting September 19th, 21st, 24th

Monday: Snatch: 3,3,3 (75%) Snatch: 2,2,2,2 (2 @ 80% & 2 @ 85%) Snatch: 1,1,1,1,1 (90% and above) Snatch Pulls @ 95%: 3,3,3,3,3 Wednesday: Clean and jerk: 2,2,2,2,2 ( 80% x 3 85% x 2) Clean and jerk: 1,1,1,1,1 ( 90% and above) Jumping squats: 10,10,10 Saturday: Every minute on the minute for 12 minutes:Continue reading “Weightlifting September 19th, 21st, 24th”

WOD Monday September 19th

Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 19th”

Gymnastics September 20th and 22nd

Tuesday September 20th: Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth. A: 10×1 Toe Nail Negative *Slow as possible B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ringContinue reading “Gymnastics September 20th and 22nd”

HavocFIT September 19th – 23rd

SPECIAL ALERT: Two weeks for FREE of our 9 AM class! See you there! Available to all new members! Grab a friend and come get fit! Our NEW BootCamp and Beginners CrossFit Class is here! Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday September 19th 1. Stretch 2. Warm up: 100 FT BearContinue reading “HavocFIT September 19th – 23rd”

WOD Friday September 16th

Warm up: 200′ shuttle run / 50′ shuffle left / 50′ shuffle right / empty bar snatch work Every 3 minutes for 24 Minutes: 1 Snatch Pull 2 Power snatches 3 Hang snatches 4 Pullups *Go up in weight every round 2. For time: 100 Double unders 50 Wallballs 14 / 10 lbs (Yes 14Continue reading “WOD Friday September 16th”

WOD Thursday September 15th

Warm up: 2 rounds of 10 pushups / 15 sit ups / 10 band pull aparts (slow) Bench Press: 5,5,5,10 2. 12 Rounds for time of: 6 Kettlebell swings 6 Double leg mountain climbers

WOD Wednesday September 14th

Warm up: 50 kettlebell figure 8’s For time: 400 meter run 20 muscle ups + 1 extra dip at the top of each rep 300 meter run 20 Power clean and jerks @ bodyweight 200 meter run 20 Handtstand pushups or pushups on bar 100 meter run

WOD Tuesday September 13th

Warm up: 100′ high knees / 50′ crab walk / 50′ bear crawl / 100′ backwards jog / 10 burpees Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try toContinue reading “WOD Tuesday September 13th”

HavocFIT September 12th-16th

Our NEW BootCamp and Beginners CrossFit Class is here! Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday September 12th 1. Stretch 2. Warm up: 100 FT Bear Crawl, 10 Back extensions, 10 Sit ups 3. Every minute on the minute for 12 Minutes: 1st Minute: Back Squat w/ empty bar (20 sec ofContinue reading “HavocFIT September 12th-16th”