Warm up: 3 Rounds: 30 sec bottom of squat hold, 8 back extensions, 8 V-ups Front Squat: 2, 2, 2 @ 95% of your max 2. For Time: 50 Power Snatches @ 95 / 63 *Every Time you Drop the bar run 100 meters
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday July 6th
Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current All Access members and $60.00 for all other members or non-members. Warm up: 2 Rounds: 10 RingContinue reading “WOD Wednesday July 6th”
Gymnastics Club July 5th/7th
Tuesday July 5th Warm up: 50 Hollow Rocks, 50 Superman rocks, 15 Kips, 10 Strict pull ups Skill/Strength: EMOTM for 10 minutes: 2 Pull ups + 1 Chest to bar + 1 Bar Muscle up Workout: 3 Rounds For Time: (Unbroken) 5 Snatches @ 73 10 Pull ups 10 Toes to bar 15 OHS @Continue reading “Gymnastics Club July 5th/7th”
WOD Tuesday July 5th
Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts! KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for agesContinue reading “WOD Tuesday July 5th”
July 4th , 6th and 9th
Monday: Snatch: 2,2,2 @ 85% 2. Snatch: 1,1,1 @ 90% 3. Snatch grip deficit deadlift: 4,4,4,4,4 @ 110% 4. GHR / GHSU : 3 x 15 each Wednesday: Power clean + 3 Jerks x 3 sets @ 90% of power clean max 2. Clean & Jerk: 1,1,1 @ 85% 3. Clean Pull under: 6 xContinue reading “July 4th , 6th and 9th”
WOD Monday July 4th
4th of July Hours: The gym is open from 9 a.m. to 1 p.m. for open gym. With HavocFIT Class at 9:00 a.m. CrossFit at 10:30 a.m. and 12:00 p.m. Warm up: 10 Glute Ham Raise, 10 Kang Squat, 10 Sit ups, 10 Empty bar back squats Back Squat: 1, 1, 1, 1, 1 @Continue reading “WOD Monday July 4th”
HavocFIT July 4th/6th/8th
Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday July 4th 1. Stretch 2. Warm up: 2 Rounds: 200 Meter Run, 30 sec plank hold 3. Test: Max Wall Sit 4. Every minute on the minute for 10 Minutes: 1st: Wall Sit (determine time based on test) 2nd: Wall Walk (1-3) 5. 8Continue reading “HavocFIT July 4th/6th/8th”
WOD Friday July 1st
Warm up: 5 minutes of empty bar work Power clean: 8 x 1 @ 95% 2. For time: 50 Burpees 50 Pullups
WOD Thursday June 30th
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
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
