The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 20 Burpees, 20 Sit ups, 20 Mountain Climbers For Time: 10, 8, 6, 4, 2 Power Snatch (Increase weight as the reps decrease) Do 20 Wallballs between each set 10, 8, 6, 4, 2Continue reading “WOD Tuesday October 18th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Weightlifting October 17th, 19th, 20th
Monday: Snatch: 5 x 1 Work to 95% Clean and jerk: 5 x 1 Work to 95% Back squat: 5 x 1 @ 90% Wednesday: Snatch: 3 x 1 @ 90% , 1 @ 95, 1 @ 95+ , 3 x 1 @ 80% Clean and Jerk: 3 x 1 @ 90% , 1 @ 95,Continue reading “Weightlifting October 17th, 19th, 20th”
Gymnastics October 18th and 20th
Tuesday October 18th: Warm Up: 2 Rounds 10 Burpee Pull Ups 10 Perfect Push Ups 30 Hollow Rocks #0 Superman Rocks Skill/Strength Rope Climb Technique Overview 3x:30 Hanging L-Sit hold then: Every 2 minutes for 12 min 1-3 Rope Climbs Workout AMRAP 12 Min 6 Rope Pull Ups 6 Strict Press 6 Burpees Thursday OctoberContinue reading “Gymnastics October 18th and 20th”
HavocFIT October 17th – 21st
Monday October 17th 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: 4 Back Squats (Increase weight from last week) 4. As many Rounds as possible in 10 minutes: 5 Barbell Thrusters 5 Burpees 100 Meter Run 5.Continue reading “HavocFIT October 17th – 21st”
WOD Monday October 17th
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 @ 85% 2ndContinue reading “WOD Monday October 17th”
WOD Friday October 14th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 50 FT Bear Crawl, 50 FT Crab Walk 3 Sets of Max Reps: Push ups 2. Every minute on the minute for 24 minutes: 1st: 1-2 Rope Climbs 2nd: 6 Lunges (3 Per leg.Continue reading “WOD Friday October 14th”
WOD Thursday October 13th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Jumping lunges, 30 Sec Handstand Hold, 10 Sit ups, 30 Sec Handstand Hold Every 90 Seconds for 15 minutes: 2 Clean and Jerks 2. As many rounds as possible in 12 minutes: 12Continue reading “WOD Thursday October 13th”
WOD Wednesday October 12th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 400 Meter Run, 15 Push ups, 15 Sit ups 20 Rounds for time: 4 Handstand Push ups 4 Deadlifts 4 Toes to Bar 4 Box Jumps
WOD Tuesday October 11th
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”
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”
