Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 5 minutes of empty bar work 1 . 20 minutes to find a max hover snatch ( Hang snatch from right above the ground ) 2 . 5 Minutes of jumping jacks (medium tempo) 3 . 5 Minutes of jump rope. Try and do singles and not miss for the entire time 4Continue reading “WOD Thursday October 3rd”

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 400 meter jog / 20 air squats / move around some more 3 Rounds for time: 400 Meter run 1 Minute front rack barbell hold 15Continue reading “WOD Wednesday October 2nd”

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out! Warm up: 15 Burpees / 15 sit ups 1. Every 2 minutes for 12 minutes: 80% of max reps handstand pushups (If your max is 20 reps doContinue reading “WOD Tuesday October 1st”

Warm up: 500 meter Row / 2 Rounds: 10 GHD Sit up / Kang squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 1 Back Squat 2nd Set: 1 Power Clean 2 . Death by calories: Choose a thing. Accumulate 1 calorie on it in the first minute 2 onContinue reading “WOD Monday September 30th”

Don’t Forget Endurance Wars is Saturday. The gym is closed . Volunteers should be at the gym at 8:30. Thanks! Warm up: Banded good mornings / GHD raises / Jumping air squats 1 . Every 3 minutes for 12 minutes: Deadlift x 10 reps 2. For time: 50 Floor wipers @ 75 / 53 lbsContinue reading “WOD Friday September 27th”

Warm up: 5 minutes of empty bar work 1 . 12 Minutes to find a max for the day: Hang snatch + Snatch + Heaving snatch balance + Overhead squat 2 . 12 Minutes to find a max for the day: Hang snatch x 2 + Snatch x 2 2 . For time: 20 PullupsContinue reading “WOD Thursday September 19th”

25 Rounds for time of: 4 Burpees 6 Wallballs 12 Double unders

Warm up: 20 pushups / 10 pullups 1. As many reps as possible in 1 minute of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 45 seconds  of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 30 seconds of 45 /Continue reading “WOD Tuesday September 24th”

THIS SATURDAY THE 28TH THE GYM IS CLOSED FOR OUR COMPETITION “ENDURANCE WARS”. PLEASE HELP OUT IF YOU CAN!! SIGN UP AT THE GYM! Warm up: 500 meter Row, 2 Rounds: 10 GHD Sit up, 10 GH Raise 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 2 Front Squats 2ndContinue reading “WOD Monday September 23rd”

Emily 10 rounds for time of:30 double-unders15 pull-ups30 squats100-m sprintRest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th InfantryContinue reading “HERO WOD Saturday September 21st”