CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday December 22nd

WEAR YOUR BEST HOLIDAY GEAR TODAY!!! Holiday Hours: Closed Sunday and Monday, Tuesday Open from 3:00 p.m. – 8:00 p.m. SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: Havoc Loop Run “Twelve Days of Christmas. HavocContinue reading “WOD Friday December 22nd”

WOD Thursday December 21st

Holiday Hours: Closed Sunday and Monday. Tuesday Open from 3:00 p.m. – 8:00 p.m. SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 45 sec Handstand hold or Plank, 20 sit ups For Time: 10, 9, 8,Continue reading “WOD Thursday December 21st”

WOD Wednesday December 20th

Holiday Hours: Closed Sunday and Monday, Tuesday Open from 3:00 p.m. – 8:00 p.m. SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Good Mornings, 10 Empty Bar Clean and Jerks “Ho Ho Oh No” Every minuteContinue reading “WOD Wednesday December 20th”

WOD Tuesday December 19th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 500 Meter Row, Empty Bar Snatch Work 1. Every minute on the minute for 15 minutes: 1 Snatch 2. As many Rounds as Possible in 10 minutes: 5 KneelingContinue reading “WOD Tuesday December 19th”

WOD Monday December 18th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3 minutes for 5 sets: 3 Back squats *Increase weight as you go 2. 3 RoundsContinue reading “WOD Monday December 18th”

WOD Friday December 15th

The last class today is at 5pm. So the gym closes at 6pm. Havoc Holiday Party is TONIGHT @ 7 p.m. @ The Denofa House. SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 30 secContinue reading “WOD Friday December 15th”

WOD Thursday December 14th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is this Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: Work on Split Jerk Technique 1. Every 90 Seconds for 8 Sets (12Continue reading “WOD Thursday December 14th”

WOD Wednesday December 13th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is this Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 strict Toes to bar, 15 Good Mornings, 20 Single leg Hip Bridge ForContinue reading “WOD Wednesday December 13th”

Gymnastics 12/12 and 12/14

Tuesday 12-12-17 Warm Up: 10 GHD Sit Ups 10 Back Extensions 50 ft squat, lunge, lunge Skill: HSPU’s EMOM 16 min even: 6-8 HSPUs odd: 10 KB OH Walking Lunge Workout: 100 T2B *every minute on the minute stop and do 5 burpees All Week Homework: 3×25 GHD Sit Ups 3×15 s – backContinue reading “Gymnastics 12/12 and 12/14”

WOD Tuesday December 12th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is this Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Air Squats, 5 Empty Bar Power Snatch, 10 Sit ups, 5 Empty BarContinue reading “WOD Tuesday December 12th”