Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Time to start the Strength Cycle!You may use the following spreadsheet if you like. How To:1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing2. Click File -> Make a Copy3. Add your Max Lifts Under the word “Max”4. Your numbers will calculate for you in the spreadsheet Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit upsContinue reading “WOD Friday January 9th”

Time to start the Strength Cycle!You may use the following spreadsheet if you like. How To:1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing2. Click File -> Make a Copy3. Add your Max Lifts Under the word “Max”4. Your numbers will calculate for you in the spreadsheet Warm up: 20 Jumping Jacks/ 10 Inch Worms / 10 Sit ups /Continue reading “WOD Thursday January 8th”

Time to start the Strength Cycle!You may use the following spreadsheet if you like. How To:1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing2. Click File -> Make a Copy3. Add your Max Lifts Under the word “Max”4. Your numbers will calculate for you in the spreadsheet Warm up: 1 Minute on Bike / 10 Back Extensions / 10 SitContinue reading “WOD Wednesday January 7th”

Time to start the Strength Cycle!You may use the following spreadsheet if you like. How To:1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing2. Click File -> Make a Copy3. Add your Max Lifts Under the word “Max”4. Your numbers will calculate for you in the spreadsheet Warm up: 20 Jumping Jacks / 10 PVC Pull Throughs / 10 SitContinue reading “WOD Tuesday January 6th”

Time to start the Strength Cycle!You may use the following spreadsheet if you like. How To:1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing2. Click File -> Make a Copy3. Add your Max Lifts Under the word “Max”4. Your numbers will calculate for you in the spreadsheet Warm up: 1 Minute on Bike / 10 Kang Squats / 10 SitContinue reading “WOD Monday January 5th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar for your lift 1 . Find a Max: (Last day for max lifts. If you will missed a day please try to make up before Monday) Back Squat, Bench, or Deadlift *Pick one lift for the day 2 .Continue reading “WOD Friday January 2nd”

ITS 2026! GYM OPEN FROM 10:00AM-5:30PM. CLASS AT 10:30, 12:00, 4:30 Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar for your lift 1 . If you missed Monday or Tuesday or will not be here Friday: Find a Max: Back Squat, Bench, or Deadlift *Pick oneContinue reading “WOD Thursday January 1st”

ITS NEW YEARS EVE! GYM OPEN FROM 7:00AM-5:30PM. CLASS AT 8:30, 10:30, 12:00, 4:30 Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar for your lift 1 . If you missed Monday or Tuesday or will not be here Friday: Find a Max: Back Squat, Bench, orContinue reading “WOD Wednesday December 31st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar for your lift 1 . Find a Max: (We are maxing one lift Monday, Tuesday and Friday. If you will miss a day please pick a make up day before Monday) Back Squat, Bench, or Deadlift *Pick oneContinue reading “WOD Tuesday December 30th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar for your lift 1 . Find a Max: (We are maxing one lift Monday, Tuesday and Friday. If you will miss a day please pick a make up day before next Monday) Back Squat, Bench, or Deadlift *PickContinue reading “WOD Monday December 29th”