Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0! SIGN UP BY JUNE 12TH TO SAVE!!! CLICK TO SIGN UP!! Warm up: PVC Pull throughs, kang squats, bottom of a squat hold, knees to elbows 1 . Overhead Squat: 2, 2, 2 Front Squats: 2, 2, 2 Back Squat: 2, 2, 2 2 . For Time: 50Continue reading “WOD Monday June 7th”

With a Partner: 8 Minutes to Find a Max: Clean and Jerk (Switch back and forth with a Partner) Then: 10 Rounds of: (Switch as needed) 200 Meter Row 20 Kettlebell Swings Then: 8 Minutes to Find a Max: Clean and Jerk (Switch back and forth with a Partner)

CLICK TO SIGN UP! Warm up. Handstand hold, Work on Handstand push ups technique 1 . For Time: 50 Handstand Push ups 2 . For Time: 50 Walking Lunges 100Ft Handstand Walk 50 Wallballs 100Ft Handstand Walk 50 Walking Lunges

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 4 Seated Strict Press 200 Meter Jog 2 . As Many Rounds As Possible in 12 Minutes: 3 Toes to bar 6 Deadlifts 12 Double Unders

CLICK TO SIGN UP! Warm up: Empty bar snatch stuff 30 Rounds For Time: 1 Full Snatch 3 Burpee Pull ups (pull ups bar should be less than 6″ above max reach) 5 Box Jump Overs

Warm up: 2 Minutes on a Rower 1 . Every Minute for 15 Minutes: 1 Power Clean 2 . For Time: 40, 30, 20, 10 Calories on a Bike 20, 15, 10, 5 Glute Ham Sit Ups

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0!! CLICK TO SIGN UP!! The Gym is Open from 6:30 a.m. – 1:00 p.m. Today! Join us for Murph at 7:00 a.m., 9:00 a.m., or 11:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *PartitionContinue reading “WOD Monday May 31st”

“Laura“ With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans ♀ 105 lb. ♂ 155 lb. Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, wasContinue reading “WOD Saturday May 29th”

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0!! CLICK TO SIGN UP!! “Randy“ 75 pound Power snatch, 75 reps for time. In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew;Continue reading “WOD Friday May 28th”