HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check outContinue reading “WOD Tuesday August 2nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Weightlifting August 1st, 3rd and 6th
Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting August 1st, 3rd and 6th”
HavocFIT August 1st-5th
Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday August 1st 1. Stretch 2. Warm up: 200 Meter Run, 10 Montain Climbers, 5 Burpees 3. Test: Max Wall Sit 4. Every minute on the minute for 10 Minutes: 1st: Air Squats (20 Seconds of max reps) 2nd: Ring Row (3-5 reps) 5. 5 RoundsContinue reading “HavocFIT August 1st-5th”
WOD Monday August 1st
HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current AllContinue reading “WOD Monday August 1st”
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 Friday July 29th
Warm up: 2 Rounds: 10 Good mornings, 45 sec plank Superset: 4, 4, 4, 4, 4 Deadlift and Bench Press @ 80% of your max 2. 3 Rounds for Time: 5 Cleans 25 Push ups
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”
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