CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday August 22nd

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

WOD Wednesday August 21st

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”

WOD Monday August 19th

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”

Natasha’s Workouts Week of August 12th

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”

Natasha’s Workouts Week of August 5th

Monday August 5th: REST Tuesday August 6th: REST Wednesday July 7th: For Time: (19:47) 5 Rope Climbs (Legless to 12FT, Regular to top) 50 Walking Lunges @ 25lb plate OH 4 Rope Climbs (Legless to 12FT, Regular to top) 40 Hang Power Cleans @ 65 3 Rope Climbs (Legless to 12FT, Regular to top) 30Continue reading “Natasha’s Workouts Week of August 5th”

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”