Halloween Partner WOD this Sunday! Wear your best costume!! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 800 Meter Run “Annie” 50, 40, 30, 20, 10 Jump Rope Sit ups 2. “Grace” 30 Clean and Jerks
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday October 26th
Halloween Partner WOD this Sunday! Wear your best costume!! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 1000 Meter Row “Filty Fifty” For time: 50 Box Jumps, 24/20 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 WalkingContinue reading “WOD Wednesday October 26th”
WOD Tuesday October 25th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click to Register! Warm up: 10 High Jump land in a full squat, 10 Single leg hip bridges, 10 High Hang Clean with empty bar (focus on elbow speed and speed into squat), 10 Back extensionsContinue reading “WOD Tuesday October 25th”
WOD Monday October 24th
Halloween Partner WOD this Sunday! Wear your best costume!! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 10 Toes to bar, 10 Air Squats, 10 Behind the neck jerks, 10 Air Squats Find max: Overhead Squat 2. “Isabel”Continue reading “WOD Monday October 24th”
HavocFIT October 24th – 28th
Monday October 24th 1. Stretch 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions 3. Every minute for 12 minutes: 1st: 2 Back Squats (Increase weight from last week) 2nd: 6-10 V-ups 4. For Time: 40 Thrusters @ 33 or 53 lbs 400 Meter Run 5. CoolContinue reading “HavocFIT October 24th – 28th”
Gymnastics October 25th and 27th
Tuesday October 25th: warm up: row 500 meters then… 2 rounds 20 – Leg/Arm raises while in plank: opposite arm/opposite leg 5 – strict toes to bar Skill/Strength: Bar MU techniques and scaling options EMOM 12 min 1-3 Bar MUs Workout: Partners 16 min to complete 5 rounds 20 Rear Overhead Throw with Medicine BallContinue reading “Gymnastics October 25th and 27th”
Weightlifting October 24th, 26th, 28th
Monday Power snatch + Snatch x 6 (start sets @ 80% of power snatch) 2. Power clean + Front squat + Jerk + Jerk x 6 (start sets @ 80% of power clean) 3. Back squat: 5 x 1 @ 90% Wednesday Hang snatch + Snatch x 8 ( start sets @ 80% of HangContinue reading “Weightlifting October 24th, 26th, 28th”
WOD Friday October 21st
This Sunday 11:30! Havoc Games Practice! Get a Partner or Get with your Partner and Workout! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 500 Meter Row, Rope Climb Technique Max Rope Climbs in 5 min 2. Every minute on the minuteContinue reading “WOD Friday October 21st”
WOD Thursday October 20th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 10 Single leg hip Bridges, 10 Empty bar Strict Press Work up to a max: Clean and Jerk (Squat and Split Jerk) 2. 6 Rounds for time: 5 Clean and JerksContinue reading “WOD Thursday October 20th”
WOD Wednesday October 19th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 1 Minute of jump rope, 10 Air squats, 1 Minute of jump rope, 10 Sit ups For Time: 2000 Meter Row 50 Pull ups 25 Thrusters 100 Double Unders 25 Thrusters 50 Pull upsContinue reading “WOD Wednesday October 19th”
