CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday January 25th

The Gym is Closed This Saturday for The Havoc Games!! 1. Bench Press: 5, 5, 5, 5, 5 2. For Time: 3, 6, 9, 12, 15 Strict Pull up Thruster Box Jump

The Gym is Closed This Saturday for The Havoc Games!! This should be the last workout for competitors of The Havoc Games. Thursday is to be used for active recovery, row, bike or roll out and stretch. And Friday we should not see you at the gym! Warm up: 20 Burpees For Time: 1000 MeterContinue reading “WOD Wednesday January 24th”

WOD Tuesday January 23rd

Warm up: 500 Meter Row, Then Warm up your Clean and Jerk Every 90 seconds for 20 sets: First 10 sets (15 minutes): 1 Hang Clean and Jerk + 100 Meter Run Last 10 Sets (15 minutes): 1 Clean and Jerk + Right # of Double Unders *Try to increase weight as you go

WOD Monday January 22nd

Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3 minutes for 5 sets: 3 Front squats *Increase weight as you go 2. Open WORKOUT 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 BurpeesContinue reading “WOD Monday January 22nd”

Gymnastics Class 1/22 and 1/24

Monday: 1-22-18 Warm Up: 2 rounds Max Deadhang 10 leg raises on bench 1 min plank Skill: Knee to Elbow Do max set then… EMOM 10 Min 75% of Max reps Workout: 5 rounds 1 rope climb 20 Double unders 10 GH Sit ups Wednesday: 1-24-18 Warm Up: 2 rounds 10 Jumping Squats 20 calfContinue reading “Gymnastics Class 1/22 and 1/24”

WOD Friday January 18th

Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout Warm up: Empty Bar Clean and Jerk Work 1. Every 2 minutes for 8 sets: 1 Clean + 1 Hang CleanContinue reading “WOD Friday January 18th”

WOD Thursday January 18th

Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout Warm up: 25 Kettlebell Figure 8’s 1. 2 Rounds of: 30 Sec Max AirBike 30 sec Max Kettlebell Swings Rest 1 minute 20Continue reading “WOD Thursday January 18th”

WOD Wednesday January 17th

LAST DAY TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout Warm up: 400Continue reading “WOD Wednesday January 17th”

WOD Tuesday January 16th

2 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout WarmContinue reading “WOD Tuesday January 16th”

WOD Monday January 15th

3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout WarmContinue reading “WOD Monday January 15th”