Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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”

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”

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”

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”

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”

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”

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 PVC Pass Throughs, 5 Behind the neck Press, 5 Overhead Squats, 5 Heaving Snatch Balance, 5 Hang Full Snatch 1 . Every minute for 10 Minutes:Continue reading “WOD Thursday August 8th”

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: 2 Rounds: 10 Glute Ham Raise, 10 Ring Rows. Then: Practice Rope Climb Technique For Time: 5 Rope Climbs 50 Walking Lunge w/ Plate Overhead @ 45Continue reading “WOD Wednesday August 7th”

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 PVC Pass Throughts, 30 Second Handstand Hold, 50 FT Crab Walk 1 . Every 1:30 for 10 Sets (15 Minutes): 2 Push Press *Increase Weight asContinue reading “WOD Tuesday August 6th”

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 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 5 Back SquatsContinue reading “WOD Monday August 5th”