Warm up: Snatch empty bar work x 5 min 15 minutes to work up to a heavy power snatch for the day 2. Power snatch ladder Minute 1: 1 power snatch @ 65% of today’s max Minute 2: 2 power snatches @ 65% of today’s max Minute 3: 3 power snatches @ 65% of today’sContinue reading “WOD Wednesday June 22nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday June 21st
Warm up: 50 Kettlebell figure 8’s Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 3 Rounds for time of: 15 Deadlifts @ 185 15 Box jumps @ 24 / 20
WOD Monday June 20th
Warm up: 2 Rounds of 200 meter run / 10 GHR / 10 GHSU Back Squat: 3,3,3,3,3 @ 85% 2. 3 Rounds for time of: 25 Air squats 25 Pushups 25 Sit ups
HavocFIT June 20th/22nd/24th
Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday June 20th: 1. Warm up / Stretch 2. Every minute on the minute for 10 minutes: 1st minute: 3-5 Bulgarian Split Squats (per leg) (Add one or two reps from last week!) 2nd minute: 5-8 Ring Rows (Add one or two reps from lastContinue reading “HavocFIT June 20th/22nd/24th”
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 500 meter row / Kang squats x 15 / Glute ham sit up x 15 Power clean: 8 x 2 @ 85% 2. 3 Rounds for time of:Continue reading
WOD Thursday June 16th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 2 rounds of – 10 Plyo pushups off bench / 5 strict pullups 1. Bench Press: Find one rep max. 2. Front squat: 4 x 3 @ 80% 3.Continue reading “WOD Thursday June 16th”
WOD Wednesday June 15th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 400 meter run / 20 pvc shoulder dislocates / 15 Overhead squats / 10 Seated good mornings 3 Rounds for time of: 15 Power snatches @ 115 lbsContinue reading “WOD Wednesday June 15th”
WOD Tuesday June 14th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: Banded rig row x 20 / Banded good morning x 20 / Single arm press with band x 15 per arm Push press + Jerk: 5 x 3Continue reading “WOD Tuesday June 14th”
Gymnastics Club: June 14th/16th
Tuesday June 14th: Warm up: 1 minute HS hold, 20 jumping squats, 50 hollow rocks, 50 superman rocks Skill/Strength: EMOTM for 10 min: 1-3 bar muscle ups Workout: 10 Rounds: (20 minute cap) 5 HSPU 5 Clusters @ 73 lbs Thursday June 16th: Warm up: 3 Rounds: 5 pull ups, 10 push ups, 15 airContinue reading “Gymnastics Club: June 14th/16th”
WOD Monday June 13th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: 500 meter row / 15 GHSU / 15 GHR / 10 GHSU /10 GHR Back squat: 5 x 4 @ 80% 2. For time: 20 Burpees 20 Thrusters @Continue reading “WOD Monday June 13th”
CrossFit Havoc 