Warm up: 2 rounds of: Banded good mornings x 15 / Glute ham sit ups x 10 / Burpee x 5 Front squat: 2,2 2. Back Squat: 4,4 3. 4 Rounds for time of: 6 Power Snatches 6 Box jumps * Heavy and high These guys…
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday February 10th
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 3 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 10th”
WOD Thursday February 9th
Warm up: 100′ High skip / 5 tuck jumps x 3 rounds Every Minute on the minute for 16 minutes: 1 Power clean and jerk for the first 8 minutes 1 Power clean for the last 8 minutes 2. For time: 500 Meter row 30 Burpees
HavocFIT February 7th – 10th
Tuesday February 7th: 1. Stretch 2. Warm up: 3 Rounds: 10 Hand planted bench jumps, 50′ jog, 50′ back pedal 3. Strict Press: 4, 4, 4, 4 * Do 8 Glute ham sit ups between each set 4. Every minute on the minute for 10 minutes: 3 Burpees 50′ Sprint 3 Burpees 50′ Sprint 5. Cool DownContinue reading “HavocFIT February 7th – 10th”
WOD Wednesday February 8th
Warm up: 800 meter run Glute ham raise: 10,10,10,10 – Add weight or bands if possible * Run 200 meters between each set 2. Using 1 dumbbell @ about 1/3 body weight 30 rounds for time of: 1 Snatch with your right hand then 1 lunge with each leg 1 Snatch with your left handContinue reading “WOD Wednesday February 8th”
Gymnastics February 7th and 10th
Tuesday February 7th: Warm up: 1:00 HS hold :90 Couch Stretch (each side) :45 Pigeon Stretch (each side) :30 right split hold :30 left split hold :30 center split Skill: HS Walking 10 Plank to inch worm HS drill 10 Rower Pikes – or yoga ball Side walking on hands while against wall – 5Continue reading “Gymnastics February 7th and 10th”
WOD Tuesday February 7th
Warm up: 100′ Karaoke / 5 Burpees x 3 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lbs
Weightlifting February 6th, 8th,10th
Monday: Power Snatch + Snatch : x 4 cycles – start @ heaviest set from last week and build 2. Hover snatch x 1 x 8 start @ 80% of power snatch and build 3. Every minute on the minute for 5 minutes: Kb swings x 20 @ heavier than last week Wednesday: Power cleanContinue reading “Weightlifting February 6th, 8th,10th”
WOD Monday February 6th
Warm up: 2 Rounds: 200 meter run / 10 Kang squats Front squat: 4,4 2. Back Squat: 6,6 3. For time: 20 Push presses 30 Burpees 40 Pullups 50 Lateral barbell jumps
WOD Friday February 3rd
BRO NIGHT! Tonight 6 pm. Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”
