Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: Wrist and Rack position stretches, bottom of squat holds 1. Every 3 minutes for 4 Sets: 5 Front Squats (Start around 60-70% of your max and Increase weight each set) 2. As many Rounds as possible in 12 minutes: 1 Rope Climb 2 Front Squats 3 Push Press 4 One Legged Burpees

The Gym is open from 9 a.m. – 12 p.m. today with one class at 9:30 a.m.! 3 Rounds For Time: *In teams of 2* 200 Meter Partner Farmers Carry 40 Burpee Box Jumps 60 Calorie Row 80 Ball Ground to roll over box 100 Double Unders  

Come up to The Tampa Bay Games today. The gym is be closed so come on by and hang out! Click for more info.   Click here for Leaderboard.  We have 25 CrossFit Athletes: Novice Teams: “Vicious & Delicious”:  Missina, Lauren, Brandon, Jose (Workouts at 8:00 a.m. and 12:15 p.m.) “Racks and Sacks”: Allie, Kristina, Gerrod, CorneliusContinue reading “The Gym is Closed Today, Saturday September 1st”

The Tampa Bay Games is tomorrow, September 1st. The gym will be closed so come on by and hang out! Click for more info.  1. Every 2 minutes for 8 Sets: 2 Deadlifts Right # of Toes to bar 2. For Time: 400 Meter Barbell Carry w/ Right Weight 40 Pull ups 200 Meter Run 20Continue reading “WOD Friday August 31st”

The Tampa Bay Games is this Saturday, September 1st. The gym will be closed so come on by and hang out! Click for more info.  Warm up: 10 Ring Rows, 30 sec handstand or plank hold 1. Every 3 minutes for 4 sets: Right # Weighted Pull up, Strict Pull up, Australian Pull up Right # ofContinue reading “WOD Thursday August 30th”

Tonight at the gym from 4ish- 7ish Taylor from Athlete PRO will be available for treatment and recovery! If you have a nagging issue or maybe just a small thing you want looked at before this weekends competition. Let Taylor Help! Click to get more info or ask him a question! The Tampa Bay GamesContinue reading “WOD Wednesday August 29th”

This Wednesday at the gym from 4ish- 7ish Taylor from Athlete PRO will be available for treatment and recovery! If you have a nagging issue or maybe just a small thing you want looked at before this weekends competition. Let Taylor Help! Click to get more info or ask him a question! The Tampa BayContinue reading “WOD Tuesday August 28th”

Warm up: 200 Meter Run, 10 Mountain Climbers, 10 Air Squats 1. Back squat: 20 Reps @ 65 – 75% of your max 2. For Time: Havoc Loop Run Then: 5 Rounds of: 10 Thrusters w/ Dumbbells or Kettlebells 20 Double Unders    

See you at 9:30 a.m. ! Warm up: 400 Meter Run, 10 Good Mornings, 10 Empty Bar Squats “ANDY” For Time: Wearing a 20 lb weight vest if you have it. 25 Thrusters @ 115 / 83 50 Box Jumps @ 24″ / 20″ 75 Deadlifts @ 115 / 83 1.5 Mile Run 75 Deadlifts @Continue reading “HERO WOD Saturday August 25th”

Warm up: 50 Ft Bear Crawl, 10 Glute Ham Raises, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Jerk (Increase weight as you go, Split or Push Jerk is fine just stick to one the whole time) 2. Max reps in one set: Jerks (50% for your last successful single) 3. ForContinue reading “WOD Friday August 24th”