In teams of 2: Complete for time: 12 Rope climbs 40 Reverse Burpees 8 Rope climbs 60 Wallballs @ heavier than normal 4 Rope climbs 800 Meter run
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday December 31st
Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 Minutes on a thing / empty barbell work 20 Rounds for time: 2 Power cleans @ heavyish 0 Deadlifts @ 500 / 350 lbs 2 Wollymockers 0 Miles ofContinue reading “WOD Thursday December 31st”
WOD Wednesday December 30th
Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: Plate ground to overhead x 15 / 10 Tuck jumps / 5 Pullups 12 Rounds for Time: 1 Snatch + 2 Overhead Squats 6 Kneeling Squat Jumps 1 Muscle upContinue reading “WOD Wednesday December 30th”
WOD Tuesday December 29th
Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups 1 . Every 3 minutes 6 sets (18 minutes): 3 Bench Press 6 Toes-to-bar 12/9 Calorie Bike 2 . 3 Rounds of:Continue reading “WOD Tuesday December 29th”
WOD Monday December 28th
Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses Every 3 Minutes for 5 sets: 1 Overhead squat 3 Front squats 5 Back squats *YouContinue reading “WOD Monday December 28th”
Partner WOD Saturday December 26th
In teams of 3: 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)
WOD Thursday December 24th
Gym is open from 9 – 11 One class at 9:30. “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Body weight Power clean x 2 Body weight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees everyContinue reading “WOD Thursday December 24th”
WOD Wednesday December 23rd
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading “WOD Wednesday December 23rd”
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading
WOD Monday December 21st
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Warm up: Ride a thing / Warm up your weights The Solstice 12 rounds for time of: 1 Back squat @Continue reading “WOD Monday December 21st”
CrossFit Havoc 