Warm up: 2 rounds of – 10 Burpees / 15 Seated good mornings Front Squat: Front squat: 5 x 2 @ 90% 2. Front squats @ 50% x Max reps in one set *Don’t punk out. 3. Every minute on the minute for 16 Minutes: Odd: Turkish get up Right Even: Turkish get up Left
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday June 29th
Warm up: 2 rounds of: 1 minute of kettlebell stuff / 1 minute of jumping jacks Weighted Pullups: 5,5,3,3,1,1 2. As many Rounds as possible in 18 minutes of: 300 Meter run 20′ Handstand walk / 40′ Bear crawl 10 Glute ham sit ups
WOD Tuesday June 28th
Warm up: 2 rounds of – 30 seconds of Handstand or plank hold / 10 glute ham sit ups Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 100 Wallballs 100 Double leg mountain climbers *Partition reps as needed
Gymnastics Club June 28th/ 30th
Tuesday June 28th Warm Up: 25 V-ups, 10 Push ups, 300m Row Skill/Strength: 1. 3 Min Max Reps Strict Pull Up 2. 3 Min Max Reps Strict Ring Dips 3. 4×4 Pull Overs Workout: For Time: 50 ft HS Walk (Every Break = 4 pull ups) 30 OHS @ 73# (Every Break = 3 pull ups) 20Continue reading “Gymnastics Club June 28th/ 30th”
WOD Monday June 27th
Warm up: 3 rounds of: 50′ lateral shuffle left, 50′ shuffle right, 10 air squats Back squat: 2, 2, 2, 2, 2 @ 90% 2. 8 Rounds for time of: 12 Kettlebell swings 24 Double unders
HavocFIT June 27th/29th July 1st
Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday June 27th 1. Warm up / Stretch 2. Test: Max ring rows 3. For Time: 3 Rounds of: 20 Air Squats 20 Power Wall balls Then 2 Rounds of: 20 Bulgarian Split Squats (10 Per Side) 60 Single Unders Then 1 Round of: 40 Medicine BallContinue reading “HavocFIT June 27th/29th July 1st”
WOD Friday June 24th
Warm up: Empty bar work x 5 minutes Power clean: 8 x 1 @ 90% 2. 3 Rounds for time of: 300 Meter row 12 Thrusters @ 95 / 63 lbs
WOD Thursday June 23rd
Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions Front squat: 3 x 4 @ 85% 2. “Nicole” Max pullups in 20 minutes. Every time you come off the bar, run 400 meters. *If your mit’s are jacked up, do either pushups, handstand pushups, wallballs, or kettlebell swings instead.
WOD Wednesday June 22nd
Warm up: Snatch empty bar work x 5 min 15 minutes to work up to a heavy power snatch for the day 2. Power snatch ladder Minute 1: 1 power snatch @ 65% of today’s max Minute 2: 2 power snatches @ 65% of today’s max Minute 3: 3 power snatches @ 65% of today’sContinue reading “WOD Wednesday June 22nd”
WOD Tuesday June 21st
Warm up: 50 Kettlebell figure 8’s Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 3 Rounds for time of: 15 Deadlifts @ 185 15 Box jumps @ 24 / 20
CrossFit Havoc 