As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoeverContinue reading “WOD Saturday March 21st”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday March 20th
It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift Last week of this. You should beContinue reading “WOD Friday March 20th”
WOD Thursday March 19th
It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 3 Rounds of: 1. Every minute on the minute for 18 minutes: 1st: 5 Reps of Bench Press 2nd: 100 Meter Row 2. For Time: 500 Meter Row 20 Hang power cleans 100 Double unders 20 Hang power cleans 500Continue reading “WOD Thursday March 19th”
WOD Wednesday March 18th
It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 2 Rounds of: Air squats x 12 / pullups x 6 / Box step ups x 3 each leg For time: 10 Thrusters @ 115 / 83 10 Pullups 8 Thrusters @ 135 / 93 12 Pullups 6 ThrustersContinue reading “WOD Wednesday March 18th”
WOD Tuesday March 17th
It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke 20 ish minutes to perform: Sled drag x 100′ x 5 efforts. This is for load. Go heavy. 2. For time: 400 meter run 80 sit ups 200 meterContinue reading “WOD Tuesday March 17th”
WOD Monday March 16th
It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 400 meter run or 2 minutes on a thing / Warm up your front squats and snatche Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. As many roundsContinue reading “WOD Monday March 16th”
Partner WOD Saturday March 15th
Pump Sesh.
WOD Friday March 13th
Warm up: 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift 3rd week of this. You should be moving up in weights. 2. 5 Rounds for time: 20 Calorie row or bike 30 Double unders
WOD Thursday March 12th
Warm up: 2 minutes on a thing / 3 rounds of: btn snatch grip push press x 6, Hang snatch high pull x 6, High hang power snatch x 6 20 minutes to establish a 3 position power snatch: Above knee, below knee, floor 2. 10 Rounds for time of: 12 Sit ups 8 StrictContinue reading “WOD Thursday March 12th”
WOD Wednesday March 11th
Warm up: 100′ high skip / 100′ back pedal / 100′ side shuffle “Badger” 3 Round For Time 30 Squat Cleans (95/65 lb) 30 Pull-Ups 800 meter Run
CrossFit Havoc 