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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
WOD Tuesday July 19th
Warm up: 3 Rounds: 5 Snatch Pull + Hang Power Snatch, 5 Box Jumps, 5 Toes to bar Every minute on the minute for 10 minutes: 2 Power Snatch 2. 5 Rounds for Time: 20 Box jumps 10 Overhead Squats 20 Sit ups These are the Fittest Teens on Earth from the 2015 CrossFit Games.Continue reading “WOD Tuesday July 19th”
Weightlifting July 18th, 20th, 23rd
Monday: Snatch: 2,2 @ 82 / 1,1 @ 87% / 2,2 @ 85% / 1,1,1 @ 90% 2. High hang snatch: 5,5,5 @ 75% 3. GHR / GHSU : 4 x 12 each Wednesday: Power clean x 2 + 4 Jerks x 2 sets @ 85% / 2 sets @ 87% of power clean max 2.Continue reading “Weightlifting July 18th, 20th, 23rd”
WOD Monday July 18th
Warm up: 2 Rounds: 8 Good Mornings, 8 Front Squats, 8 Sit ups Front Squat: Find new max 2. As many Rounds as possible in 8 minutes: 4 Burpees 8 Wall balls Three years after this video was posted Katrin became the Fittest Women Alive and won the CrossFit Games! Can she do it again? WatchContinue reading “WOD Monday July 18th”
Gymnastics July 19th / 21st
Tuesday July 19th: Warm Up: 50 hollow rocks 50 super man rocks 10 Hang to Active 10 push ups Skill/Strength: EMOM 10min: 1 Strict Pull up + 2 Kipping Pull ups + 2 Chest to Bar Pull ups Workout: 4 Rounds 20 Wall Facing Shoulder Taps 15 Push Press’ with dumbbells (20-35#) Thursday July 21st:Continue reading “Gymnastics July 19th / 21st”
CrossFit Havoc 