Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

FYI THIS SATURDAY THE GYM IS CLOSED FOR OUR COMPETITION STRENGTH BATTLE!! Warm up:back extensions, sit ups, walking lunges, 2 minutes on a bike 1 . For 5 Sets: 4 Barbell Lunges Per Leg 50 Ft Handstand Walk 2 . 5 Rounds Each for Time: 200 Meter Run 15 Kettlebell Swings 10 Glute Ham Sit UpsContinue reading “WOD Thursday August 12th”

FYI THIS SATURDAY THE GYM IS CLOSED FOR OUR COMPETITION STRENGTH BATTLE!! Warm up: 2 minutes on a bike, sit ups, plank holds, empty bar thrusters For Time: 30 Thrusters 25 Toes to Bar 20 Handstand Push ups 15 Box Step Overs with two Dumbbells 10 Calorie Bike 5 Rope Climbs 10 Calorie Bike 15Continue reading “WOD Wednesday August 11th”

FYI THIS SATURDAY THE GYM IS CLOSED FOR OUR COMPETITION STRENGTH BATTLE!! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 1 Bench Press *Increase weight each set 2 . As Many Rounds As Possible in 10 Minutes: 1 Clean & Jerk 3 Box Jumps 5 Pull ups 3Continue reading “WOD Tuesday August 10th”

FYI THIS SATURDAY THE GYM IS CLOSED FOR OUR COMPETITION STRENGTH BATTLE!! Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Front Squat: 5 Sets of 3 Reps 2 . For Time: 200 Double Unders 100 Air Squats 50 Burpees

In Teams of 2. 100 Ring Rows 90 Push ups 80 Deadlifts 70 Lateral barbell jumps 60 Pull ups 50 Handstand Push ups 40 Power Cleans 30 Burpees over bar 20 Chest to Bar pull ups 10 Clusters

NEW CLASSES ARE HERE!! ENDURANCE AT 9:00 A.M. TODAY!! WE NEED VOLUNTEERS FOR OUR COMPETITION ON AUGUST 14TH!! SIGN UP AT THE GYM! Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work 1 . For 5 Sets: 4 Jerks 6 Strict Pull ups Or 4 weighted pull ups *Increase weight each set/Continue reading “WOD Friday August 6th”

NEW CLASSES ARE HERE!! GYMNASTICS AT 5:30 P.M. TODAY!! WE NEED VOLUNTEERS FOR OUR COMPETITION ON AUGUST 14TH!! SIGN UP AT THE GYM! Warm up: back extensions, sit ups, walking lunges, 2 minutes on a bike 1 . For 5 Sets: 5 Barbell Lunges Per Leg 50 Ft Handstand Walk 2 . As Many RoundsContinue reading “WOD Thursday August 5th”

NEW CLASSES ARE HERE!! ENDURANCE AT 9:00 A.M. TODAY!! WE NEED VOLUNTEERS FOR OUR COMPETITION ON AUGUST 14TH!! SIGN UP AT THE GYM! Warm up: clean and jerk work 22 Rounds For Time: 2 Clean and Jerks 2 Burpee Muscle ups 2 Pistols per leg

WE NEED VOLUNTEERS FOR OUR COMPETITION ON AUGUST 14TH!! SIGN UP AT THE GYM! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 2 Bench Press *Increase weight each set 2 . For Time: 40 Handstand push ups 80 Kettlebell Swings 160 Double Unders

NEW CLASSES START TODAY!! ENDURANCE AT 9:00 A.M. AND GYMNASTICS AT 5:30 P.M.!!! GYMNASTICS CLASS: (FIRST FOCUS PULL UP/MUSCLE UP) – 6 WEEK PROGRAM – One Hour Long Classes Monday and Thursday @ 5:30 p.m. – Focus on Different Skills Every 6 Weeks – Improve Current Skill or Do Something For The First Time –Continue reading “WOD Monday August 2nd”