Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Gymnastics August 2nd / 4th

Tuesday August 2nd: Warm Up: 50 hollow rocks 50 super man rocks HS hold :45 10 Back extensions Skill/Strength: 5×5 pull up negatives (super slow all the way to extension) 5×5 hanging knee ups holding ball between legs (choose weight appropriately challenging) 5×5 archer rings  Workout: 5 Rounds not for time: Max rep handstand pushContinue reading “Gymnastics August 2nd / 4th”

WOD Thursday July 28th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 5 minutes: 1 High Hang Snatch 2. Every 30 Seconds for 5 minutes: 1 Hang Snatch 3. Every minute on the minute for 10 minutes: 1 Snatch 4. For Time: 100 Double Unders 50 Box Jumps 25 Toes to bar

WOD Wednesday July 27th

Warm up: 800 Meter Run For Time: 30 Overhead Lunges 60 Single legged mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Thrusters 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Single legged mountain climbers 30 Overhead lunges

WOD Tuesday July 26th

Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every minute on the minute for 10 minutes: 1 Power Snatch + 1 Hang Power Snatch 2. As many rounds as possible in 16 minutes of: 10 Handstand Push ups 5 Hang Power CleansContinue reading “WOD Tuesday July 26th”

WOD Monday July 25th

FYI: This weeks Gymnastics is on Monday and Thursday at 6pm. Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 5, 5, 5 @ 75% of your max 2. Back Squat: 5, 5, 5 @ 75% of your max 3. For Time: 1 Mile RunContinue reading “WOD Monday July 25th”

HavocFIT July 25th / 27th / 29th

Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday July 25th 1. Stretch 2. Warm up: 400 Meter Run, 45 sec plank hold 3. Every minute on the minute for 10 Minutes: 1st: Wall Sit (15-30 sec w/ weight if needed) 2nd: Wall Walk (1-3) 4.  10 Rounds for Time: 100 Meter RunContinue reading “HavocFIT July 25th / 27th / 29th”

Gymnastics July 25th / 28th

This weeks Gymnastics Class will be on Monday the 25th and Thursday the 28th.  Monday July 25th: Warm Up: 10 Jumping Squats Walk 20 ft on tip toes 10 ring dips Skill/Strength: Every Minute on the Minute for 14min Even: 4 Candlestick to Pistols Odd: 4 jumping Muscle Ups (make sure the rings are high enough,Continue reading “Gymnastics July 25th / 28th”

Weightlifting July 25th, 27th, 30th

Monday: Mock meet Snatch x 3 attempts 2. Clean and Jerk x 3 attempts Wednesday: Power snatch x 1 x 3 @ 85% 2. Snatch x 1 x 3 @ 90% 3. Power clean and jerk x 1 x 3 @ 85% 4. Clean and jerk x 1 x 3 @ 90% Saturday: Meet day!Continue reading “Weightlifting July 25th, 27th, 30th”

WOD Friday July 22nd

Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 5, 5, 5, 5, 5 2. 6 Rounds: 4 Shoulder to Overhead w/ Kettlebell (2 Per side) 8 Kettlebell Swings 16 Double Unders Rebecca Voigt has made history and this will be her 9th consecutive CrossFit Games appearance!Continue reading “WOD Friday July 22nd”