The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 V-ups, 5 Snatch Grip Behind the Neck Strict Press, 10 High Jumps land in Power Position, 5 Empty bar Power Cleans Every minute on the minute for 6 minutes: 1 Power Snatch +Continue reading “WOD Tuesday October 11th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics October 11th and 13th
Tuesday October 11th: Warm Up: 500m Row 20 shoulder taps 50 hollow rock 50 supermans Skill/Strength Discuss skills needed for Bar MU’s – Chin over bar to Chest to bar form. Box MU transitions EMOM 10 min 1 strict 3 kipping pull ups 2 C2B Workout AMRAP 10min Thursday October 13th: Warm Up: 50 hollowContinue reading “Gymnastics October 11th and 13th”
WOD Monday October 10th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 80% 2ndContinue reading “WOD Monday October 10th”
Weightlifting October 10th, 12th,14th
Monday Snatch x 8 singles up to 95% 2. Clean and Jerk x 6 singles up to 95% 3. Jerk from rack x 6 doubles Wednesday Power snatch x 6 singles up to 90% 2. Snatch x 4 singles up to 95%+ 3. Power clean and jerk x 4 singles up to 90% 4. CleanContinue reading “Weightlifting October 10th, 12th,14th”
HavocFIT October 10th – 14th
Monday October 10th 1. Stretch 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions 3. Every 2 minutes for 10 minutes: 6 Back Squats (Increase weight from last week) 4. As many rounds as possible in 14 minutes: 2 Wall Climbs 10 Toes to rings 200 meterContinue reading “HavocFIT October 10th – 14th”
WOD Friday October 7th
The gym will not be open until the 9:00 a.m. the class tomorrow. Stay safe! Warm up: 2 Rounds: 30 Sec Plank Hold, 8 Push ups, 8 Sit ups 3 Sets of max reps: Pull ups (Strict or kipping) 2. Every minute on the minute for 24 minutes: 1st: 1-3 Muscle ups OR 2-8 RingContinue reading “WOD Friday October 7th”
WOD Thursday October 6th
Warm up: 500 Meter Row, 10 Empty Bar Split Jerks ( pause in split before recovery ) Every 90 Seconds for 15 minutes: 1 Clean + 2 Split Jerks 2. 5 Rounds for time: 10 – 40FT Handstand Walk (do the length that makes sense for you) OR Handstand Walk around box/bench with feet onContinue reading “WOD Thursday October 6th”
WOD Wednesday October 5th
Warm up: 800 Meter Run “Fight Gone Bad” Three rounds of: Wall-ball @ 20 / 14 Sumo Deadlift high-pull @ 75 / 53 Box Jump @ 20″ Push-press @ 75 / 53 Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop betweenContinue reading “WOD Wednesday October 5th”
WOD Tuesday October 4th
Tonight at 7 p.m. we will have a Nutrition Meeting to talk about continuing eating healthy and what your options for this are. Click here for more info. Warm up: 8 High Jumps land in quarter squat, 8 Hang Power Snatch with empty bar, 8 Toes to bar, 8 Hang Power Clean with empty barContinue reading “WOD Tuesday October 4th”
Weightlifting October 3rd, 5th, 7th
Monday: Snatch: Every 2 minutes for 20 minutes x 1 2. Clean and Jerk: Every 2 minutes for 20 minutes x 1 Wednesday: Power snatch + Snatch x 6 2. Power clean + Front squat + Jerk: x 6 3. Jerk from rack x 6 x 2 Friday: Every Minute for 30 minutes: Minute 1:Continue reading “Weightlifting October 3rd, 5th, 7th”
CrossFit Havoc 