Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Banded Good Mornings, 10 Lunges, 1 Minute Plank “Double Date” As many Rounds as possible in 14 minutes: 7 Taters 7 Push ups on Kettlebell 7 Sit ups 7 Double Legged Mountain Climbers Then 7 Rounds for Time: 1 DeadliftContinue reading “WOD Thursday February 14th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 30 sec handstand hold, 10 Behind the Neck Press, 1 min Jump Rope For Time: 50 Double Unders 5 Power Snatches 25 Handstand Push ups 10 Power Snatches 50 Double Unders 15 Power Snatches 25 Handstand Push ups 20 Power Snatches 50Continue reading “WOD Wednesday February 13th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Back Extensions, 10 Jumping Lunges, Empty bar clean and Jerk work 1. Every 90 seconds for 10 Sets: 1 Full Clean + 2 Jerks 2. For Time: 2, 4, 6, 8, 10, 12, 14 Burpee Box Jump Overs Hang Power Cleans

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 PVC Pull throughs, 10 Duck Walk Steps, 10 Behind the neck Press, 10 OHS 1. 20 Minutes to find a max: Overhead Squat 2. 2 Rounds for Time: 500 Meter Run 25 Wallballs

SEE YOU GUYS AT 9:30 A.M.!! “René” 7 Rounds for time of: Run 400 Meters 21 Walking lunges 15 Pull ups 9 Burpees * If you have a 20-lb. weight vest or body armor, wear it.* Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvisedContinue reading “HERO WOD Saturday February 9th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Banded Good Mornings, 10 Toes to Bar, 30 Second Handstand Hold 1. Every Minute for 12 minutes (6 sets each, alternating sets): 1st minute: 4 Pendlay Rows 2nd minute: Right # of Double Unders OPEN WORKOUT 14.3 MEN/WOMEN – includes Masters Men/Women upContinue reading “WOD Friday February 8th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 50 Ft Bear Crawl, 20 Mountain Climbers 1. Every 4 minutes for 5 sets: 2 Bench Press Followed by a max set of push ups (you can only rest at the top of the plank, looking for continuous movement) 2. For Time: 100Continue reading “WOD Thursday February 7th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Back Extensions, 10 Push ups, 10 Pull ups, 10 Sit ups 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Push ups 4 Power Cleans @ 135 lbs/ 95 lbs  

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 PVC Throughs, 10 Heaving Snatch Balance, 10 Hang Power Snatch 1. Every minute for 6 sets: 2 Power Snatch Every minute for 6 Sets: 1 Power Snatch 2. For Time: 20, 15, 10, 5 Thruster Calorie Row Burpee Over Bar

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 1 minute bottom of squat hold, 20 Mountain Climbers, 1 minute bottom of squat hold, 10 Kang Squats 1. Every 1:30 minutes for 8 Sets: 2 Front Squats 2. 5 Rounds for Time: 10 Pull ups 100 Meter Run 10 Ring Dips 100 MeterContinue reading “WOD Monday February 4th”