Warm up: 100 ft bear crawl, 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Snatch (yes Squat) 3. For Time: 800 Meter Run 40 Calorie RowContinue reading “WOD Thursday July 21st”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday July 20th
Warm up: 500 Meter Row, 45 sec handstand hold, 20 Air Squats For Time: 20 Clean and Jerk (can be a Power clean) 5 Muscle ups (If 5 muscle ups is too many, do less) OR 10-15 Pull ups 15 Back Squats (From floor) 10 Hard HSPU (strict/deficit/parallette) OR 10 Weighted Push up 10 Power cleanContinue reading “WOD Wednesday July 20th”
WOD Tuesday July 19th
Warm up: 3 Rounds: 5 Snatch Pull + Hang Power Snatch, 5 Box Jumps, 5 Toes to bar Every minute on the minute for 10 minutes: 2 Power Snatch 2. 5 Rounds for Time: 20 Box jumps 10 Overhead Squats 20 Sit ups These are the Fittest Teens on Earth from the 2015 CrossFit Games.Continue reading “WOD Tuesday July 19th”
Weightlifting July 18th, 20th, 23rd
Monday: Snatch: 2,2 @ 82 / 1,1 @ 87% / 2,2 @ 85% / 1,1,1 @ 90% 2. High hang snatch: 5,5,5 @ 75% 3. GHR / GHSU : 4 x 12 each Wednesday: Power clean x 2 + 4 Jerks x 2 sets @ 85% / 2 sets @ 87% of power clean max 2.Continue reading “Weightlifting July 18th, 20th, 23rd”
WOD Monday July 18th
Warm up: 2 Rounds: 8 Good Mornings, 8 Front Squats, 8 Sit ups Front Squat: Find new max 2. As many Rounds as possible in 8 minutes: 4 Burpees 8 Wall balls Three years after this video was posted Katrin became the Fittest Women Alive and won the CrossFit Games! Can she do it again? WatchContinue reading “WOD Monday July 18th”
Gymnastics July 19th / 21st
Tuesday July 19th: Warm Up: 50 hollow rocks 50 super man rocks 10 Hang to Active 10 push ups Skill/Strength: EMOM 10min: 1 Strict Pull up + 2 Kipping Pull ups + 2 Chest to Bar Pull ups Workout: 4 Rounds 20 Wall Facing Shoulder Taps 15 Push Press’ with dumbbells (20-35#) Thursday July 21st:Continue reading “Gymnastics July 19th / 21st”
HavocFIT July 18th / 20th / 22nd
Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday July 18th 1. Stretch 2. Warm up: 2 Rounds: 300 Meter Run, 30 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: 4 RenegadeContinue reading “HavocFIT July 18th / 20th / 22nd”
WOD Friday July 15th
Warm up: 200 Meter Run, 10 Back Extensions, 10 Toes to bar, 10 Power Cleans @ 50% of your max Power Clean: Find new max 2. 6 Rounds for Time: 2 Clean and Jerk 4 Box Jumps 6 Chest to bar pull ups If you don’t already know about Sara Sigmundsdottir. You Should! She mayContinue reading “WOD Friday July 15th”
WOD Thursday July 14th
Warm up: 10 Kang Squats, 10 Sit ups, 10 Lunges, 10 Sit ups Front Squat: 1, 1, 1, 1, 1, 1 @ 90-95% of your max 2. For Time: 1000 Meter Row 50 Sumo Deadlift High Pulls w/ Kettlebell This is what it Takes! Watch Brent Fikowski beat the odds and compete at the CrossFitContinue reading “WOD Thursday July 14th”
WOD Wednesday July 13th
Warm up: 400 Meter Run, 20 Burpees For Time: First do 10 Rounds: 1 Wall Climb 2 Bar Muscle ups 3 Power Snatch Then Immediately do 10 Rounds: 1 Rope Climb 2 Thrusters 3 Burpee Broad Jump 6′ / 4′ *Use same weight for both the Power Snatch and Thrusters. *Please mop up your chalkContinue reading “WOD Wednesday July 13th”
CrossFit Havoc 