Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday July 18th 1. Stretch 2. Warm up: 2 Rounds: 300 Meter Run, 30 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: 4 RenegadeContinue reading “HavocFIT July 18th / 20th / 22nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday July 15th
Warm up: 200 Meter Run, 10 Back Extensions, 10 Toes to bar, 10 Power Cleans @ 50% of your max Power Clean: Find new max 2. 6 Rounds for Time: 2 Clean and Jerk 4 Box Jumps 6 Chest to bar pull ups If you don’t already know about Sara Sigmundsdottir. You Should! She mayContinue reading “WOD Friday July 15th”
WOD Thursday July 14th
Warm up: 10 Kang Squats, 10 Sit ups, 10 Lunges, 10 Sit ups Front Squat: 1, 1, 1, 1, 1, 1 @ 90-95% of your max 2. For Time: 1000 Meter Row 50 Sumo Deadlift High Pulls w/ Kettlebell This is what it Takes! Watch Brent Fikowski beat the odds and compete at the CrossFitContinue reading “WOD Thursday July 14th”
WOD Wednesday July 13th
Warm up: 400 Meter Run, 20 Burpees For Time: First do 10 Rounds: 1 Wall Climb 2 Bar Muscle ups 3 Power Snatch Then Immediately do 10 Rounds: 1 Rope Climb 2 Thrusters 3 Burpee Broad Jump 6′ / 4′ *Use same weight for both the Power Snatch and Thrusters. *Please mop up your chalkContinue reading “WOD Wednesday July 13th”
WOD Tuesday July 12th
Tonight at 7 pm come and get some Nutrition advice from Coach Tracy! Only $5.00 a person. Warm up: 2 Rounds: 30 Sec handstand hold, 8 Sit ups, 8 Jumping lunges Push Press: Find new max 2. 2 Rounds for time: 20 Empty bar thrusters (do not drop empty barbells!!) 20 Ball Slams 20 MedContinue reading “WOD Tuesday July 12th”
Gymnastics July 12th/ 14th
Tuesday July 12th: Warm up: 2 rounds: 10 v-ups 5 handstands (ME Hold) freestanding 200m run Skill Strength: EMOM 10 min on the min – 5 push ups on the :30 mark – 1-3 strict pull ups Workout: Buy In: Run 800m or Row 1000m Then 3 Rounds: 10 HSPU 15 Goblet Squat 20 KB SnatchesContinue reading “Gymnastics July 12th/ 14th”
WOD Monday July 11th
This week is a big week! We will be maxing out our Back Squat, Push Press and Power Clean! Let the PR’s begin! Warm up: 2 Rounds: 10 Glute ham raise, 10 Jumping Air Squats, 10 Single leg hip bridge Back Squat: Find new max 2. As many rounds as possible in 8 minutes: StartContinue reading “WOD Monday July 11th”
HavocFIT July 11th/13th/15th
Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday July 11th 1. Stretch 2. Warm up: 2 Rounds: 200 Meter Run, 30 sec plank hold 4. Every minute on the minute for 10 Minutes: 1st: Wall Sit (15-30 sec w/ weight if needed) 2nd: Wall Walk (1-3) 5. 10 Rounds for Time: 4Continue reading “HavocFIT July 11th/13th/15th”
Weightlifting July 11th thru July 16th
Monday: Snatch: 2,2 @ 80 / 1,1 @ 85% / 2,2 @ 82% / 1,1 @ 87% 2. High hang snatch: 5,5,5 @ 70% 3. Snatch grip deficit deadlift: 3,3,3,3,3 @ 115% 4. GHR / GHSU : 4 x 12 each Wednesday: Power clean + 4 Jerks x 3 sets @ 85% of power clean max 2.Continue reading “Weightlifting July 11th thru July 16th”
WOD Friday July 8th
Warm up: 2 Wall Climbs, 10 High Hang Power Clean w/ empty bar, 2 Wall Climbs Power Clean: 1, 1, 1, 1, 1, 1, 1, 1 @ 95-100% of your max (hit 8 reps of Power clean at a very very heavy weight!) 2. For Time: 50 Handstand Push ups (If 50 is too many.Continue reading “WOD Friday July 8th”
