Tuesday August 16th: Warm up: 50 hollow rocks 50 super man rocks 10 Hang to Active 10 push ups Skill/strength A: 3:00 Accumulate as much time in Ring Support B: 3:00 Accumulate time in Bottom of Ring Dip C: 3:00 Accumulate time in False Grip ring Pull Up Hold Workout: 15min AMRAP: 10-KB Snatch 5-KB combo (push up, row, cluster) 5-StrictContinue reading “Gymnastics August 16th and 18th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
HavocFIT August 15th-19th
HavocFIT August Special! Sign up by the end of the month and get a month of classes for only $60! Tell Your Friends! Join us Monday through Friday at 5:00 a.m. or 9:00 a.m.! Monday August 15th 1. Stretch 2. Warm up: 20 Mountain Climbers, 10 Burpees 3. Every minute on the minute for 10 Minutes:Continue reading “HavocFIT August 15th-19th”
WOD Friday August 12th
Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 2, 2, 2, 2, 2 @ 90 % of your max 2. 10 Rounds for Time: 1 Clean and Jerk 2 Bar Muscle ups 3 Box Jumps
WOD Thursday August 11th
Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 8 minutes: 1 Snatch 2. Every minute on the minute for 8 minutes: 1 Snatch 3. 6 Rounds for time: 1 Snatch + 2 Overhead Squats 10 Glute ham sit ups
WOD Wednesday August 10th
Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Wednesday August 10th”
WOD Tuesday August 9th
Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every 30 seconds for 5 minutes: 1 Power Snatch 2. Every minute on the minute for 10 minutes: 1 Power Snatch 3. As many Rounds as possible in 12 minutes: Start with an 800 meterContinue reading “WOD Tuesday August 9th”
Weightlifting August 8th, 10th, 13th
Monday: Power Snatch + Snatch: up to max for the day (at least 2 kg better than last week) – Then 85% of complex x 3 back off efforts 2. Drop snatch x 2 x 5 @ 65% of complex max for the day 3. Pause overhead squat x 4 x 4 @ 75% 4.Continue reading “Weightlifting August 8th, 10th, 13th”
WOD Monday August 8th
Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 3, 3, 3, 3 @ 85% your max 2. Back Squat: 3, 3, 3, 3 @ 85% your max 3. For Time: 50 Wallballs *If you break/drop ball do 10 Burpees 50 Pull ups *If you break/comeContinue reading “WOD Monday August 8th”
Gymnastics August 9th and 11th
Tuesday August 9th: Warm Up: 300m row Then: 3 rounds 10 v-ups :10 ring hold Skill/Strength: Skin the Cat work 3×10 bar ring dips Workout: (36 min) AMRAP 4 min – 25 cals on the air bike, in remaining time max effort wall balls – rest 4 min EMOM 8 min – 4 ball upContinue reading “Gymnastics August 9th and 11th”
HavocFIT August 8th-12th
Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday August 8th 1. Stretch 2. Warm up: 200 Meter Run, 10 Mountain Climbers, 5 Burpees 3. Every minute on the minute for 10 Minutes: 1st: Air Squats (20 Seconds of max reps) 2nd: Ring Row (3-5 reps) 4. For Time 10-1: Calorie Row Power Wallballs 5. CoolContinue reading “HavocFIT August 8th-12th”
CrossFit Havoc 