CrossFit Havoc Palmetto, Ellenton, Parrish

Natasha’s Workouts Week of July 29th

Monday July 29th: REST Tuesday July 30th: 3 Rounds For Time: (17:27) 10 Power Cleans @ 95 10 Bar Muscle ups (10, 6/4, 6/4) 20 HSPU Kipping 20 Pistols Wednesday July 31st: 20 Rounds for Time: (25:48) 1 Hang Full Snatch @ 85 2 Ring Muscle ups 3 Burpee Box Jumps @ 30″ Thursday AugustContinue reading “Natasha’s Workouts Week of July 29th”

Natasha’s Workouts Week of July 22nd

Monday July 22nd: 20 Rounds For Time: (29:46) 100 Meter Row 10 Dumbbell Bench @ 25 each arm , One-Static One-Bench Alternate Each Round: 10 Pull ups 10 Pistols Tuesday July 23rd: For Time: (12:09) 5, 4, 3, 2, 1, 2, 3, 4, 5 Ring Muscle up 2 Clean and Jerks @ 115 (5, 4,Continue reading “Natasha’s Workouts Week of July 22nd”

Hero WOD Saturday August 17th

“Loredo“ Six rounds for time of:24 Squats24 Push-ups24 Walking lunge stepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, whenContinue reading “Hero WOD Saturday August 17th”

WOD Friday August 16th

DOUBLE UNDER CLINIC TOMORROW AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! 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 6 Sets (18 Minutes): 5 Bench Press *IncreaseContinue reading “WOD Friday August 16th”

WOD Thursday August 15th

DOUBLE UNDER CLINIC this Saturday AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 500 Meter Row 1 . Every minute for 16 minutes (Switch movements each minute, 4 Rounds total): 30 Seconds of Work / 30 Seconds of RestContinue reading “WOD Thursday August 15th”

WOD Wednesday August 14th

DOUBLE UNDER CLINIC this Saturday AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 2 Rounds: 10 Back Extensions, 10 Lunges, 10 Sit ups 8 Rounds for Time: 8 Pistols 8 Clean and Jerks @ Quick Singles 8 Box JumpContinue reading “WOD Wednesday August 14th”

WOD Tuesday August 13th

DOUBLE UNDER CLINIC this Saturday AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 PVC Pass Throughts, 30 Second Handstand Hold, 50 FT High Skips, 50FT Karaoke, 50FT Back Petal 1 . Every 1:30 Minutes for alternating sets, 4Continue reading “WOD Tuesday August 13th”

WOD Monday August 12th

DOUBLE UNDER CLINIC this Saturday AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! 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: 5 FrontContinue reading “WOD Monday August 12th”

HERO WOD Saturday August 9th

SEE YOU GUYS AT 9:30 A.M.! “Riley” For time:Run 1.5 miles150 burpeesRun 1.5 miles If you’ve got a weight vest or body armor, wear it. Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of woundsContinue reading “HERO WOD Saturday August 9th”

WOD Friday August 9th

DOUBLE UNDER CLINIC on AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! 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 6 Sets: 5 Deadlifts *Increase weight as youContinue reading “WOD Friday August 9th”