Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

HavocFIT August 14th – August 18th

Monday August 14th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 4, 3, 2, 2 (Increase weight) 4. 3 Rounds For Time: 10 Pull ups 10 Front Squats 10 Push ups 200 Meter Run 5. Cool Down Stretch / Foam Roll Tuesday August 15th: 1. Stretch 2. WarmContinue reading “HavocFIT August 14th – August 18th”

WOD Friday August 11th

Warm up: 50 kettlebell figure 8’s Every minute on the minute: 8 Cal row + 2 Deadlifts x 2 rounds 6 Cal row + 4 Deadlifts x 2 rounds 8 Cal row + 6 Deadlifts x 2 rounds Rest 2 min and add some weight 7 Cal row + 1 Deadlift x 2 rounds 6Continue reading “WOD Friday August 11th”

WOD Thursday August 10th

Warm up: 1000 meter row Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stopContinue reading “WOD Thursday August 10th”

HavocFIT August 7th – 11th

Monday August 7th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 6, 4, 2, 2, 2 (Increase weight) 4. 4 For Time: 200 Meter Run 20 Burpees 200 Meter Row   5. Cool Down Stretch / Foam Roll Tuesday August 8th: 1. Stretch 2. Warm up: 2 Rounds: 50′Continue reading “HavocFIT August 7th – 11th”

WOD Monday August 7th

Warm up: 200 meter run / X walk x 10 feet in each direction / Kang squat x 10 Back squat: 5 reps every 90 seconds for 3 rounds rest 90 seconds 4 reps every 90 seconds for 3 rounds rest 90 seconds 3 reps every 90 seconds for 3 rounds rest 90 seconds 2Continue reading “WOD Monday August 7th”