CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday June 14th

Warm up: 15 Banded Good Mornings, 10 Single legged RDLs , 15 Glute Ham Sit ups 1 . Every minute for 10 Sets: 1 Deadlift 2 . 10 Rounds for Time: 100 Meter Row 10 Push ups

FYI: The Worlds Strongest Man Competition is in Bradenton this week starting Today! Check it out!! Warm up: 2 Rounds : 200 Meter Run, 20 Sit ups For Time: “Filthy Fifty” 50 Box jumps @ 24 / 2050 Jumping pull ups50 Kettlebell swings @ 35 / 2650 Walking Lunge (single count)50 Knees to elbows50 PushContinue reading “WOD Thursday June 13th”

WOD Wednesday June 12th

FYI: The Worlds Strongest Man Competition is in Bradenton this week starting on Thursday! Check it out!! Warm up: 5 minutes of empty barbell work 1 . 20 Minutes to Work up to a Heavy Single: Clean and Jerk 2 . For Time: “Grace” 30 Clean and Jerks @ 135 / 93

WOD Tuesday June 11th

FYI: The Worlds Strongest Man Competition is in Bradenton this week starting on Thursday! Check it out!! Warm up: 15 air Squats, 1 minute plank, 10 air squats, 30 second handstand hold 1 . Six Sets of Thruster: 6, 5, 4, 3, 2, 1 *Increase weight each set 2 . For Time: “Fran” 21, 15,Continue reading “WOD Tuesday June 11th”

WOD Monday June 10th

LAST DAY!!!!!! TO SIGN UP!!! STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 2 min Row/bike/ski or 400 meter run, 10 Glute ham raise, 10 Glute ham sit up, 5 Glute ham raise, 5 Glute ham sit up 1 . Superset for 6 Sets of each: 2 Anderson Squats 2 Power Cleans 2Continue reading “WOD Monday June 10th”

Natasha’s Workouts Week of June 3rd

Monday June 3rd: 5 Rounds for Time: (21:08) 20 Pull ups (all unbroken) 15 Box jump overs @ 20″ 10 Calorie Row 5 Wall Climbs Tuesday June 4th: REST Wednesday June 5th: For Time: (20:31) 10 Power Clean and Jerk @ 115 20 Burpee over bar 60 Double unders (unbroken) 10 Power Clean and JerkContinue reading “Natasha’s Workouts Week of June 3rd”

HERO WOD Saturday June 8th

SEE YOU GUYS AT 9:30 A.M. !! “Tom“ Complete as many rounds in 25 minutes as you can of:7 Muscle-ups155 pound Thruster, 11 reps14 Toes-to-bar U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in FortContinue reading “HERO WOD Saturday June 8th”

WOD Friday June 7th

ONLY 4 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 400 Meter run, 30 Kettlebell Swings 1 . Every 45 Seconds for 12 Sets: 1 Deadlift 2 . 6 Rounds for Time: 100′ Carry Something Heavy 20 Double Legged Mountain Climbers

WOD Thursday June 6th

ONLY 5 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 25 Burpees 1 . 6 Sets of 2 Reps: Bench Press 2 . Max Reps of Weighted Pull ups @ 70 / 53 / 35 / 0 @ 44 / 26 / 18 / 0 3 . For Time:Continue reading “WOD Thursday June 6th”

WOD Wednesday June 5th

ONLY 6 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 2 Rounds: 5 Tuck Jumps, 5 Hang Power Snatch, 5 Heaving Snatch Balance 1 . 20 Minutes to Find a Max: HavoComplex Snatch 1 Power Snatch + 1 Hang Snatch + 1 Heaving Snatch Balance 2 . For Time:Continue reading “WOD Wednesday June 5th”