Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday September 5th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Back Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. As many Rounds as possible in 15 minutes: 1 Rope Climb 5 Thrusters 10 Burpees

WOD Monday September 4th

Happy Labor Day!  The Gym is open from 9:00 a.m. – 12:00 p.m. today with one class at 10:30 a.m. Warm up: Run Havoc Loop Partner WOD: 100 Med ball Sit ups – Pass ball between each rep 50 Power Cleans – You go, I go (One Barbell) 100 Partner Ball Slams – Pass ballContinue reading “WOD Monday September 4th”

HavocFIT September 5th – 8th

Tuesday September 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 30 sec Handstand Hold 3. Every minute on the minute for 16 minutes: 1st minute: 2 Backsquats 2nd minute: 3 Strict Press 4. 3 Rounds for Time: 300 Meter Run 30 Kettlebell Swings 5. Cool Down Stretch / Foam Roll Wednesday September 6th: 1. StretchContinue reading “HavocFIT September 5th – 8th”

WOD Friday September 1st

The Gym is closed this Saturday! We will be at The Tampa Bay Games! We have 18 athletes competing and it is going to be a fun day! If you would like to come spectate please purchase your discounted tickets before Saturday! Click here for more info! Warm up: 500 Meter Row or 400 Meter Run,Continue reading “WOD Friday September 1st”

WOD Thursday August 31st

Warm up:  400 Meter Run or 500 Meter Row, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 2 min for 8 sets (16 minutes): 1 Power Snatch + 1 Snatch +  a set of unbroken Double Unders 2. For Time: 40Continue reading “WOD Thursday August 31st”

WOD Wednesday August 30th

Warm up: 1000 Meter Row or 800 Meter Run Every minute on the minute for 40 minutes: 1st minute: Calorie Row 2nd minute: Burpees 3rd minute: Toes-to-bar 4th minute: Front Squat or Wallball (This is Saturday COMP Prep! If you are competing use the weights and movements that you need to practice for Saturday!)

WOD Tuesday August 28th

Warm up: 500 Meter Row or 400 Meter Run, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 1 Power Clean + 2 Jerks 2. For Time: 400 Meter Run w/ plateContinue reading “WOD Tuesday August 28th”

HavocFIT August 28th – September 1st

Monday August 28th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 2, 2, 2, 2, 2  (Increase weight) 4. 2 Rounds For Time: 400 Meter Run 80 Jump Rope 40 Wallballs 5. Cool Down Stretch / Foam Roll Tuesday August 29th: 1. Stretch 2. Warm up: 2 Rounds: 8Continue reading “HavocFIT August 28th – September 1st”