CrossFit Havoc Palmetto, Ellenton, Parrish

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”

WOD Thursday July 21st

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”

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”