Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats 1 . For 8 Sets: Back Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) 5-10 Sit up Press w/ Plate 2 . For Time: 40 Toes to Bar 400 Meter Run

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Ring Rows 1 . For 5 Sets: Deadlift (5, 4, 3, 2, 1) Right # of Strict Pull ups Right # of Ring Dips 2 . 2 Rounds For Time: 20/16 Calorie Bike 15 Front Squats (UnbrokenContinue reading “WOD Friday August 5th”

Warm up: 1 Minute on Bike / PVC Pull Throughs / Empty Bar Snatch Work 1 . Every 30 Seconds for 5 Minutes: 1 Hang Full Snatch (Stay at the same weight, Warm up weight) 2 . Every Minute for 15 Minutes: 1 Full Snatch (Increase weight as you go) 3 . For Time: 30Continue reading “WOD Thursday August 4th”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Push ups / 10 Sit ups As Many Rounds as possible in 20 Minutes: 1 Rope Climb 2 Single-Dumbbell Shoulder to Overhead (2 Per Arm) 4 Lunges w/ Dumbbell in Rack Position (4 Per Leg) As Many Rounds as possible in 10 Minutes: 10Continue reading “WOD Wednesday September 3rd”

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats 1 . For 8 Sets: Back Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) 5-10 Sit up Press w/ PlateContinue reading “WOD Tuesday September 2nd”

GYM IS OPEN 9:00 AM – 11:00 AM WITH ONE CLASS AT 9:30 AM Warm up: 400 Meter Run In Teams of Two or Three: 100 Calories on a Machine 50 Burpee Pull ups 100 Box Step Overs 50 Devil Presses 100 Box Step Overs 50 Burpee Pull ups 100 Calories on a Machine

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Ring Rows 1 . For 5 Sets: Deadlift (5, 4, 3, 2, 1) Right # of Strict Pull ups Right # of Ring Dips 2 . For Time: (Goal: Go Unbroken on first part) 10, 8,Continue reading “WOD Friday August 29th”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 20 Sit ups 1 . Find a Max Distance: Broad Jump 2 . As Many Rounds as Possible in 16 Minutes: 2 Wall Walks 4 Reverse Burpees 8 Wall Balls 16 Double Unders

Warm up: 200 Meter Jog / Empty Bar Clean and Jerk Work Every Minute on the Minute for 32 Minutes: 1st Minute: 1 Full Clean + 1 Hang Power Clean + 1 Jerk 2nd Minute: Right # of Burpee Box Jump Overs 3rd Minute: Right # of Calorie Bike 4th Minute: Rest (add weight)

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 50 Ft Bear Crawl / 10 Back extensions / 30 Sec Handstand Hold 1 . For 5 Sets: Double Kettlebell Overhead Hold (30sec-1min) Pull up Dead Hang (30sec-1min) 5 D-Ball Over Shoulder 2 . For Time: 300, 200, 100, 200,Continue reading “WOD Tuesday August 26th”