WOD Monday January 15th

3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Nutrition Challenge Meeting this Sunday!!

Cost for the Challenge is $20! 


8:15-9:00 AM – Weight and Measurements

9:00 -10:00 AM – Listen and Learn about the Challenge

10:00 – 11:00 AM – Workout 

Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups

1. Every 3 minutes for 5 sets:

5 Front squats

*Increase weight as you go

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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