Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: Calf Stretches, 2 Rounds: 50FT High Skips, 50FT Back Pedal 1 . Every 1:30 for 5 Sets Each: (15 Minutes) 1st Set: Right # of Double Unders 2nd Set: 30 Seconds of Kettlebell Swings 2 . For Time: 10, 20, 30, 40 Burpees 5, 10, 15, 20 Box Step Overs HoldingContinue reading “WOD Tuesday August 27th”

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 4 Front Squats 2nd Set: 2 Power Snatch *does not have to be Touch-n-go (Can be sets across OR increasing weight) 2 . As ManyContinue reading “WOD Monday August 26th”

SEE YOU GUYS AT 9:30 A.M.! “Jerry“ For time:Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, ChaseContinue reading “HERO WOD Saturday August 24th”

SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 Hip Bridges, 10 Good Mornings, 10 Bent Over Rows, 10 Sit ups 1 . Every 3 Minutes for 5 Sets (15 Minutes): 4 Deadlifts *Increase weight as you go 12 / 9 Calorie Bike 2 . For Time: 12, 10, 8, 6, 4, 2 StrictContinue reading “WOD Friday August 23rd”

SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 1 . For Time: 5 Rounds: 200 Meter Run 2 Full Cleans 5 Rounds: 100 Meter Run 1 Full Clean 2 . For Time: 40 Toes to Bar 40 Wallballs

SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 20 Air Squats, 10 Push ups, 10 Jumping Pull ups For Time: 60 Overhead Squats 60 Ring Push ups 60 Box Jumps 60 Pull ups 60 Pistols 60 Hang Power Snatch

SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 PVC Pass Throughts, 30 Second Handstand Hold, 10 Jumping Lunges, Split Jerk Technique Drills 1 . Every 1:30 for 10 Sets (15 Minutes): 2 Jerks *Increase Weight as you go 2 . Take 50-60% of your LAST successful Jerk Double and do a Max Set ofContinue reading “WOD Tuesday August 20th”

SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 4 Back Squats 2nd Set: 2 Power Clean *does not have to be Touch-n-go (Can be sets across OR increasing weight) 2Continue reading “WOD Monday August 19th”

Monday August 12th: REST Tuesday August 13th: REST Wednesday July 14th: REST Thursday August 15th: 1 . 4 Rounds: 30 Seconds on 30 seconds off Bar Muscle up (9, 7, 7, 7) Kipping HSPU (18, 18, 16, 14) GHD to strait w/ 15lbs (16, 16, 16, 17) Air Squats (23, 23, 25, 24) Friday AugustContinue reading “Natasha’s Workouts Week of August 12th”