Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

OPEN WORKOUTS START THIS WEEK!JOIN US SATURDAYS AT 9:30 AM. WORKOUT. CHEER ON YOUR FRIENDS. BYOB. SIGN UP AT games.crossfit.com Warm up: 200 Meter Run / 10 Jumping Air Squats / 10 Sit ups / 10 Empty Bar Cleans 1 . Every 1:30 for 10 Sets: 1 Cleans 2 . 3 Rounds for Time: 5Continue reading “WOD Tuesday February 25th”

OPEN WORKOUTS START THIS WEEK!JOIN US SATURDAYS AT 9:30 AM. WORKOUT. CHEER ON YOUR FRIENDS. BYOB. SIGN UP AT games.crossfit.com Warm up: 1 Minute on Bike / 5 Kang Squats / 5 Behind the Neck Press/ 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats / 5 Empty Bar Back Squats 1 .Continue reading “WOD Monday February 24th”

THE WELLNESS CHALLENGE ENDS THIS WEEK!COME IN SATURDAY AT 9:30 AM TO RE-TEST WORKOUTS! Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Bar 1 . Deadlifts: (Increase weight as you go) 5, 5, 3, 3, 1, 1 2 . Every 2:30 for 5Continue reading “WOD Friday February 21st”

THE WELLNESS CHALLENGE ENDS THIS WEEK!COME IN SATURDAY AT 9:30 AM TO RE-TEST WORKOUTS! Warm up: 10 Inch Worms / 10 Bench Push ups / 10 Bench Sit ups 1 . 5 Sets: (Increase weight as you go) 5 Seated Dumbbell Press 3 Bench Press 2 . 3 Rounds for Time: 500 Meter Row 30 KettlebellContinue reading “WOD Thursday February 20th”

Warm up: 1 Minute on Bike / 1 Minute of Jump Rope Practice / 10 Burpees / 10 Air Squats / 10 Lunges As Many Rounds as Possible in 25 Minutes: 100 Double Unders 20 Devil Press 30 Dumbbell Thrusters 40 Box Step Overs

Warm up: 200 Meter Run / 10 Jumping Air Squats / 10 Sit ups / 10 Empty Bar Cleans 1 . Every 1:30 for 8 Sets: 2 Cleans 2 . For Time: 3 Mile Bike 60 Wallballs 2 Mile Bike 40 Pull ups 1 Mile Bike 20 Power Cleans

Warm up: 1 Minute on Bike / 5 Kang Squats / 5 Behind the Neck Press/ 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats / 5 Empty Bar Back Squats 1 . 3 Sets of 4: Overhead Squat 3 Sets of 4: Front Squat 3 Sets of 4: Back Squat *Increase weightContinue reading “WOD Monday February 17th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Bar 1 . Deadlifts: (Increase weight as you go) 6, 6, 4, 4, 2, 2 2 . For Time: 14 Thrusters 14 Muscle ups or Pull ups 14 Thrusters 14 Burpee Box Jump Overs 14Continue reading “WOD Friday February 14th”

Warm up: 10 Inch Worms / 10 Bench Push ups / 10 Bench Sit ups 1 . 5 Sets of: (Increase weight as you go) 5 Seated Dumbbell Press 4 Bench Press 2 . As Many Rounds as Possible in 16 Minutes: 16 Calorie Bike 16 Wallballs 16 Sit ups or Toes to Bar

Warm up: 1 Minute on Bike / 10 PVC Pull Throughs / 10 Good Mornings / 10 Ring Rows / 10 Tuck Jumps / 10 Empty Bar Snatches Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: 100 Meter Row 3rd Minute: Box Jump 4th Minute: Rope Climb