Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 4 Reps: Front Squat 3 Sets of 2 Reps: Front Squat *increase weight each set 2 . 3 Rounds For Time: 12 Snatches 12 Burpees over the bar

Holiday Party December 18th at 6pm! In teams of 3 or 4: 100 Overhead Lunges 100 Power cleans 100 Thrusters *Every 3 minutes including 0:00 the entire team does a 100 meter run (break up reps between all partners but one person works at a time)

Holiday Party December 18th at 6pm! Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 2 Deadlifts 10-15 Glute ham sit ups 2 . 3 Rounds For Total Reps(NOT TIME): Unbroken set of Wallballs Unbroken set of Pull ups or Muscle ups Calories on Rower in 2 Minutes (ScoreContinue reading “WOD Friday December 3rd”

Holiday Party December 18th at 6pm! Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *increase weight as you go 3 . 2 RoundsContinue reading “WOD Thursday December 2nd”

Holiday Party December 18th at 6pm! Warm up: empty bar snatch stuff 15 Rounds For Time: 1 Rope Climb 2 Snatches 4 Glute Ham Sit ups 8 Kneeling Squat Jumps

Holiday Party December 18th at 6pm! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max: Bench Press 2 . For Time: 50 Thrusters 50 Burpees over the Bar 50 Pull ups

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 6 Reps: Front Squat 3 Sets of 3 Reps: Front Squat *increase weight each set 2 . For Time: 20, 15, 10, 5 Handstand Push ups Toes to Bar Calorie Bike

Today we are doing a Strongman Truck Pull at 9:00 a.m. Come Try it Out!! https://facebook.com/events/s/strongman-truck-pull/628149145026007/