CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Monday December 20th

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 10 Reps: Overhead Squat 3 Sets of 5 Rep: Overhead Squat *increase weight each set 2 . As Many Rounds As Possible in 12 Minutes: 6 Hang Power Cleans 3 ShoulderContinue reading “WOD Monday December 20th”

WOD Saturday December 18th

See Everyone Tonight at 6 pm. For the Holiday Party. Address: 4725 Los Robles Ct, Palmetto, FL 34221 Call Jim with questions: 580-284-3310 In teams of 2 or 3: 25 Wall Climbs 25 Back Squats 50 Burpees 50 Air Squats 100 Jumping Pull ups 50 Air Squats 50 Burpees 25 Back squats 25 Wall Climbs

WOD Friday December 17th

Holiday Party December 18th at 6pm! Warm up: Jumping pull ups, handstand hold, lunges, sit ups 1 . For 5 Sets: 5 Weighted Pull ups 1 Turkish Get up per arm 2 . For Time: 600 Meter Run 600 Meter Row 600 Meter Bike

WOD Thursday December 16th

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 . As ManyContinue reading “WOD Thursday December 16th”

WOD Wednesday December 15th

Holiday Party December 18th at 6pm! Warm up: pvc stretches, Empty bar snatches, ring rows, push ups, air squats 10 Rounds For Time: 3 Muscle Ups 1 Snatch 6 Pistols or Kneeling Squat Jumps 1 Snatch 9 Burpees over the bar 1 Snatch

WOD Tuesday December 14th

Holiday Party December 18th at 6pm! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 4 2 . Regular Strict Press: 3 Sets of 4 3 . For Time: 1 Mile Run Then: 2 Rounds for Time: 100 Ft Handstand Walk 50 DoubleContinue reading “WOD Tuesday December 14th”

Endurance December 13th, 15th, 17th

Monday December 13th: Warm up – 100’ walking lunge + 15 banded good mornings + 10 inch worms + 200 m row 4 rounds each for time / rest 2:00 between15 calorie row15 sit ups12 calorie row12 burpees 3:00 on 1:00 off x 4250 m row / 200 m run10 box jumpsMax kettlebell swings inContinue reading “Endurance December 13th, 15th, 17th”

Gymnastics Starts January 10th

NEXT GYMNASTICS CYCLE STARTS JANUARY 10TH! 6 Weeks Focusing on “CrossFit Open” Gymnastics Prep. Pull ups, Muscle ups, Burpees, Handstand push ups, Handstand walks, Wall walks, Double Unders, Toes to bar…..etc.

WOD Monday December 13th

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 2 Reps: Front Squat 3 Sets of 1 Rep: Front Squat *increase weight each set 2 . For Time: “Fran” 21, 15, 9 Thrusters @ 95/63 Pull ups

WOD Saturday December 11th and Barbell Club

Come Try Out The New Barbell Club at 11:00 A.M. Partner WOD: As Many Rounds As Possible in 30 Min: 20 Calorie Bike 20 Pull ups 20 Dumbbell Thrusters 20 Devil Presses Barbell Club: Warm up: 3-4 min bike, 10 inch worms, plate weighted ankle rocks, barbell cycling primer BB cycle primer – Snatch 5Continue reading “WOD Saturday December 11th and Barbell Club”