CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday August 12th

Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 2, 2, 2, 2, 2 @ 90 % of your max 2. 10 Rounds for Time: 1 Clean and Jerk 2 Bar Muscle ups 3 Box Jumps

WOD Thursday August 11th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 8 minutes: 1 Snatch 2. Every minute on the minute for 8 minutes: 1 Snatch 3. 6 Rounds for time: 1 Snatch + 2 Overhead Squats 10 Glute ham sit ups

WOD Wednesday August 10th

Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Wednesday August 10th”

WOD Tuesday August 9th

Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every 30 seconds for 5 minutes: 1 Power Snatch 2. Every minute on the minute for 10 minutes: 1 Power Snatch 3. As many Rounds as possible in 12 minutes: Start with an 800 meterContinue reading “WOD Tuesday August 9th”

Weightlifting August 8th, 10th, 13th

Monday: Power Snatch + Snatch: up to max for the day (at least 2 kg better than last week) – Then 85% of complex x 3 back off efforts 2. Drop snatch x 2 x 5 @ 65% of complex max for the day 3. Pause overhead squat x 4 x 4 @ 75% 4.Continue reading “Weightlifting August 8th, 10th, 13th”

WOD Monday August 8th

Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 3, 3, 3, 3 @ 85% your max 2. Back Squat: 3, 3, 3, 3 @ 85% your max 3. For Time: 50 Wallballs *If you break/drop ball do 10 Burpees 50 Pull ups *If you break/comeContinue reading “WOD Monday August 8th”

Gymnastics August 9th and 11th

Tuesday August 9th: Warm Up: 300m row Then: 3 rounds 10 v-ups :10 ring hold Skill/Strength: Skin the Cat work 3×10 bar ring dips Workout: (36 min) AMRAP 4 min – 25 cals on the air bike, in remaining time max effort wall balls – rest 4 min EMOM 8 min – 4 ball upContinue reading “Gymnastics August 9th and 11th”

HavocFIT August 8th-12th

Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday August 8th 1. Stretch 2. Warm up: 200 Meter Run, 10 Mountain Climbers, 5 Burpees 3. Every minute on the minute for 10 Minutes: 1st: Air Squats (20 Seconds of max reps) 2nd: Ring Row (3-5 reps) 4. For Time 10-1: Calorie Row Power Wallballs 5. CoolContinue reading “HavocFIT August 8th-12th”

WOD Friday August 5th

Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 3, 3, 3, 3, 3 @ 85% of your max 2. For Time: 10 Strict Press 20 Push Press 30 Jerks (If you drop the bar do 20 Double Unders or 40 Singles. Only acceptably rest positionsContinue reading “WOD Friday August 5th”

WOD Thursday August 4th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every minute on the minute for 6 minutes: 1 Snatch + 1 Hang Snatch 2. Every minute on the minute for 6 minutes: 1 Snatch 3. As many Rounds as possible in 12 minutes: *Start at 1 rep of each and increase by 1 repContinue reading “WOD Thursday August 4th”