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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
WOD Wednesday August 3rd
HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Warm up: 500 Meter Row, Warm up your Cleans 3 Rounds for time: Round One: 10, 8, 6, 4, 2 Power Clean (Heaviest weight on the bar) *Do 10 Pullups between each set Round Two: 10, 8, 6, 4,Continue reading “WOD Wednesday August 3rd”
We all notice when you cheat. And we want you to stop.
An Open Letter to Cheaters By Mike Warkentin In CrossFit July 21, 2016 Admit it: You’ve shaved a rep. Maybe you’ve even shaved entire rounds off workouts. You might have even lied about loads or times. Guess what: Your coach noticed. And so did the other people in the class. Thankfully, cheaters are relatively rareContinue reading “We all notice when you cheat. And we want you to stop.”
