CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday June 4th

ONLY 7 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 2 Rounds of: 10 Push ups, 10 Band Pull Aparts 1 . Super Set 4 Sets of Each: 12 Parallette Pass Throughs 12 Weighted Push ups 2 . Every minute for 6 Sets of Each ( 12 minutes ):Continue reading “WOD Tuesday June 4th”

WOD Monday June 3rd

ONLY 8 DAYS LEFT 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 . Super Set 6 Sets of Each: 2 Anderson Squats 2 Power CleansContinue reading “WOD Monday June 3rd”

Natasha’s Workouts Week of May 27th

Monday May 27th: “Murph” (58:38) *10lb Vest* 1600 Meter Row 100 Air Squats 100 Pull ups 100 Air Squats 100 Push ups 100 Air Squats 100 Push ups 1600 Meter Row Tuesday May 28th: 15 Rounds for Time: (17:19) 3 Power Cleans @ 105 6 Toes-to-bar 12 Double Unders Wednesday May 29th: 30 Minute AMRAP:Continue reading “Natasha’s Workouts Week of May 27th”

HERO WOD Saturday June 1st

SEE YOU GUYS AT 9:30 A.M! “Hollywood” For time:2000 Meter Run22 Wallballs @ 30/2022 Muscle ups22 Wallballs @ 30/2022 Power cleans @ 185/12822 Wallballs @ 30/202000 Meter Run Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of hisContinue reading “HERO WOD Saturday June 1st”

WOD Friday May 31st

ONLY 11 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 50 Kettlebell Figure 8’s 1 . 5 Sets Per Arm of this Kettlebell Complex: 5 Reps Long Cycle + 4 Snatches + 3 Windmills + 2 Turkish Get ups 2 . Every minute complete the following reps: 1 DeadliftContinue reading “WOD Friday May 31st”

WOD Thursday May 30th

ONLY 12 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 10 Tuck Jumps, 10 Empty bar Overhead Squats, 20 Sit ups, 5 Tuck Jumps, 5 Overhead Squats For Time: 16 Power Snatches 50 Calorie Row/Bike/Ski/Runner 8 Power Snatches 40 Pull ups 4 Full Snatches 30 Handstand Push ups 2Continue reading “WOD Thursday May 30th”

WOD Wednesday May 29th

ONLY 13 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 10 Inch Worms, 10 Squats holding toes, 10 Banded Good Mornings 1 . 5 Sets of 8 Each Leg: Single Leg RDL 2 . 6 Round for Time: 6 One Armed Ring Row per arm 6 Bottoms up KettlebellContinue reading “WOD Wednesday May 29th”

WOD Tuesday May 28th

ONLY 14 DAYS LEFT TO SIGN UP!!! STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 500 Meter Row, 50Ft Bear Crawl, 50Ft Crab Walk 1 . Every Minute for 3 sets each (12 Minutes Total): 1st Minute: 12 Bench Crunch 2nd Minute: 12 Swimming Frog 3rd Minute: 12 Ab Wheel Roll Outs 4thContinue reading “WOD Tuesday May 28th”

WOD Monday May 27th

The gym is ONLY OPEN FOR ONE CLASS TODAY AT 9:30 A.M.!! “Murph” For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vestContinue reading “WOD Monday May 27th”

Natasha’s Workouts Week of May 20th

Monday May 20th: Rest Tuesday May 21st: For Time: (forgot to write down time, like 41 I think) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Strict Pull up Strict Ring Dip Seated Dumbbell Press @ 25lbs Each Arm Then directly into: 5 Rounds of: 200 Meter Row 10 Burpee over Rower 20Continue reading “Natasha’s Workouts Week of May 20th”