It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Wednesday December 4th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday December 3rd
Warm up: 2 rounds: 30 second pullup bar hang / 20 lunges Farmers walk x 100′ x 4 efforts. ( don’t just punk out and grab a pair of baby kettlebells, use the handles) 2. For time: 35 Handstand pushups 30 Sumo kettlebell jumps 25 Strict pullups 20 Sumo kettlebell jumps 15 Handstand pushups 10Continue reading “WOD Tuesday December 3rd”
WOD Monday December 2nd
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. Warm up:Continue reading “WOD Monday December 2nd”
WOD Saturday November 30th
Warm up: 500 meter row / 10 pushups / 10 step ups per leg “Chris Kyle” 3 Rounds for Time 40 Kettlebell Swings (53/35 lb) 40 Box Jumps (24/20 in) 40 Thrusters (65/45 lb) 40 Elevated Push-Ups (feet on 24/18 in box)
WOD Friday November 29th
Warm up: 30 kb swings / 30 air squats / 30 sit ups Every minute on the minute for 30 minutes: Hang clean x 2 + Jerk x 2 2. Seated Box jump x 4 3. Strict pullups x the right number
WOD Thursday November 28th
Warm up: 200 meter run / 100′ high skip / 100′ side shuffle / 100′ butt kickers One class today. 9:30 Be there. “Earn your Turkey” Partners of 2 or 3 For Time: 200 Meter run 20 Thrusters 200 Meter run 40 Wollymockers 200 Meter run 60 Deadlifts 200 Meter run 80 Burpees 200 Meter run 100Continue reading “WOD Thursday November 28th”
WOD Wednesday November 27th
Warm up: 1000 Meter Row For Time: 10 Muscle ups 20 Power Cleans 30 Glute Ham Sit Ups 40 Pistols Per leg 30 Glute Ham Sit Ups 20 Power Cleans 10 Muscle ups
WOD Tuesday November 26th
Warm up: 2 minutes on a thing / empty barbell work Every 90 Seconds for 8 sets: Pause below the knee snatch + Hang Snatch 2. 5 Rounds for time: 10 Overhead squats @ 75 / 53 10 Sumo deadlift high pulls @ 75 / 53
WOD Monday November 25th
The Gym will be open for one workout on Thursday at 9:30. Happy Thanksgiving. Warm up: 400 meter run / 12 Glute ham raises / 12 step ups per leg Every 2 minutes for 20 minutes: 3 Front Squats + 6 Burpees 2. For time: 20 Pullups 20 Box jumps 20 Toes to bar 20Continue reading “WOD Monday November 25th”
WOD Saturday November 23rd
Warm up: 400 meter run / 12 back extensions / 24 sit ups / Empty bar work “Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 OverheadContinue reading “WOD Saturday November 23rd”
CrossFit Havoc 