Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 5 Front Squat 30 Second Wall Sit 2 . For Time: “Fran” 21, 15, 9 Thrusters @ 95 / 63 Pull ups

We are open for one class at 9:30 a.m. today! Warm up: 200 Meter Jog / 10 Good Mornings / 10 Empty Bar Thrusters / 10 Sit ups / 10 Ring Rows “Goose“ For Time, with a partner: 106 Deadlifts @ 135 / 93 Then 7 Rounds of: 3 Rope Climbs15 Thrusters @ 135 / 9315Continue reading “WOD Friday July 4th”

Warm up: 20 Jumping Jacks / 20 Russian Twist / 30 Second Plank or Handstand Hold / 10 Ring Push ups 1 . For 5 Sets: Handstand Walk / Bear Crawl Handstand Push ups (5-10 Reps) *Rest at Least 2 Minutes Between Sets 2 . 5 Rounds for Time: 12 / 9 Calorie Bike 6Continue reading “WOD Thursday July 3rd”

Warm up: 2 Minutes on Bike / PVC Pull Throughs / 10 Push ups / 10 Sit ups / Empty Bar Snatch Work Every 1:30 Minute For 24 Rounds: 1st 1:30: 1 Snatch + Overhead Squat 2nd 1:30: 200 Meter Run 3rd 1:30: GHD Sit up or Toes to Bar

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 20 Jumping Jacks / 10 Burpees / 20 Russian Twists / 10 Plank up-downs 1 . For 5 Sets: 5 Dumbbell Strict Press Seated on Floor and Back Against Wall or Rig Upright 5 Dumbbell Renegade Row Per Arm 2Continue reading “WOD Tuesday July 1st”

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 5 Front Squat 30 Second Wall Sit 2 . PICK YOUR GRACE For Time: “Grace” 30 Clean and Jerks Regular: 135 / 93 Heavy Grace: 185 / 113 Heavier Grace: 225 /Continue reading “WOD Monday June 30th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Back Extensions / 10 Sit ups 1 . For 5 Sets: 10 Kettlebell Swings 3 Deadlifts *Increase weight as you go 2 . As Many Reps as Possible in 3 Minutes: Hang Power Cleans @ 95 / 63 Rest 1 Minute As Many Reps asContinue reading “WOD Friday June 27th”

Warm up: 20 Jumping Jacks / 20 Russian Twist / 30 Second Plank or Handstand Hold / 10 Ring Push ups 1 . For 5 Sets: Handstand Walk / Bear Crawl Handstand Push ups (5-10 Reps) *Rest at Least 2 Minutes Between Sets 2 . For Time: 5, 10, 15, 20 Pull up Dumbbell ThrusterContinue reading “WOD Thursday June 26th”

Warm up: 2 Minutes on Bike / 20 Sit ups / 1 Minute of Double Under Practice / Empty Bar Snatch Work 20 Rounds For Time: 100 Meter Run 2 Power Satches 4 Reverse Burpees 8 Double Unders

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 20 Mountain Climbers / 30 Second Plank / 10 Reverse Burpees / 10 Plank up-downs 1 . For 5 Sets: 2 Bench Press 10 Glute Ham Sit ups 2 . Every 3 Minutes for 5 Rounds: 10 Goblet Squats 10Continue reading “WOD Tuesday June 24th”