WOD Wednesday January 4th

Click to see what is New for 2017!

Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, Nancy K, Sam T, Stirling S, and Todd N! Enjoy your new discounted membership rate! Click here to find out how you can join! 

New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:30 p.m.!

Warm up: 400 Meter Run, Then 2 Rounds: 10 push ups, 20 mountain climbers, 10 sit ups

  1. Every minute on the minute for 10 minutes:

1st minute: 3 Thrusters ( Increase weight as you go )

2nd minute: Ring Dips or Parallel Bar Dips (pick a number and stick to it, add weight if you want to)

2. 3 Rounds for Time:

15 Power Clean and Jerk

15 Broad Jumps @ 6′ / 4′

15 Handstand Push ups


Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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