CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday July 9th

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 12 Reverse band fly, 12 Dumbbell front raise, 12 Dumbbell tricep extension 1 . Every 2 minutes for 6 Sets: 2 Strict Press + 2 Push Press + 2 Jerks 2 . 2 Rounds forContinue reading “WOD Tuesday July 9th”

WOD Monday July 8th

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 2 Rounds- 8 Single leg RDL, 8 Glute ham sit ups, 8 Jumping air squats 1 . Every 3 Minutes for 5 Sets: 3 Front Squats + 5 Back Squats @ 80% of your maxContinue reading “WOD Monday July 8th”

StrongFit Workouts

HERO WOD Saturday July 6th

SEE YOU GUYS AT 9:30 A.M.! “Abbate“ Run 1 mile21 Clean and jerks @ 155 / 108Run 800 meters21 Clean and jerks @ 155 / 108Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, basedContinue reading “HERO WOD Saturday July 6th”

WOD Friday July 5th

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Banded Good Mornings, 10 Hip Bridges, 10 Back Extensions 1 . 3 Sets of: 10 Deadlifts @ 70-75% of your max 2 . For Time: 100 Bench Jumps 80 Bench Push ups 60 BenchContinue reading “WOD Friday July 5th”

WOD Thursday July 4th

Today the gym is open from 9:00 a.m. – 1:00 p.m. With Class at 10:30 a.m. and 12:00 p.m. “Omar“ For time:10 Thrusters @ 95 / 63 15 Bar-facing burpees20 Thrusters @ 95 / 6325 Bar-facing burpees30 Thrusters @ 95 / 6335 Bar-facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey,Continue reading “WOD Thursday July 4th”

Natasha’s Workouts Week of June 24th

The Week of a Competition. Lucky if I get any workouts in. Monday June 24th: REST Tuesday June 25th: REST Wednesday June 26th: For Time: (28:45) 10 Rounds: (finished @ 6:53) 1 Power Clean and Push Jerk @ 95 10 Pull ups (Unbroken) 10 Rounds: (finished @ 16:11) 1 Power Clean and Jerk @ 105Continue reading “Natasha’s Workouts Week of June 24th”

WOD Wednesday July 3rd

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Push ups, 10 Jumping Pull ups, 10 Sit ups 1 . 5 Sets of: Strict Pull ups + Dips *At 75% Effort, try to stick to the same number the whole time and doContinue reading “WOD Wednesday July 3rd”

WOD Tuesday July 2nd

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Broad Jumps, 10 Toes to bar, 10 Walking Lunges Every Minute for 12 Sets of Each: (36 minutes total) 1st Minute: 12 Box Jumps 2nd Minute: 12 / 8 Calorie Bike 3rd Minute: 2Continue reading “WOD Tuesday July 2nd”

WOD Monday July 1st

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 2 Rounds: 30 Second Bottom of Squat, 10 Back Extensions, 10 Hip Bridge 1 . Every 3 Minutes for 5 Sets: 4 Front Squats + 5 Back Squats @75% of your max Front Squat 2Continue reading “WOD Monday July 1st”