SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is 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: 2 Rounds: 45 sec plank, 10 Vertical Jumps 1. Every 90 Seconds for 9 Total SetsContinue reading “WOD Tuesday December 5th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics Class 12-5 and 12-7
Tuesday 12-5-17 Warm Up: 2 rounds 10 Push Ups 10 empty bar strict press 10 GHD Sit Ups Skill: HS Work 4 sets of…(feet on box) 1 HSPU, 1 Shoulder Tap (each side), 1 incline push up 2 HSPUs, 2 Shoulder Taps, 2 incline Push ups 3 HSPUs, 3 Shoulder Taps, 3 incline push upsContinue reading “Gymnastics Class 12-5 and 12-7”
WOD Monday December 4th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is 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: 500 Meter Row, Then: 15 Glute Ham Raise, 20 Air Squats, 15 Sit ups 1. EveryContinue reading “WOD Monday December 4th”
WOD Friday December 1st
FYI: The Gym is open from 9-12 on Saturday! SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is 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: 2 Rounds: 10 Air Squats, 10Continue reading “WOD Friday December 1st”
WOD Thursday November 30th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is 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: 2 Rounds: 2 Wall Walks, 4 Empty bar Heaving Snatch Balance, 4 Strict ToesContinue reading “WOD Thursday November 30th”
WOD Wednesday November 29th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is 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: 20 Air Squats, 20 Mountain Climbers 10 Rounds For Time: 5 Hang Power Clean andContinue reading “WOD Wednesday November 29th”
WOD Tuesday November 28th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is 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: 3 Rounds: 50 Ft Bear Crawl, 5 Burpees, 5 Ring Rows 1. Every 90 SecondsContinue reading “WOD Tuesday November 28th”
Gymnastics Class 11-28 and 11-30
Tuesday 11-28-17Warm Up: 2 rounds 1 min HS hold 30 Hollow rocks 200m run Skill: HSPU’s EMOM 16 min even: 6-8 HSPU’s odd: 10 Push ups Workout: 3 rounds Run 400m 20 Pull Ups 20 GHD Sit Ups All Week Homework: 3×25 GHD Sit Ups 3×15 s – back extensions 3xME ring to sternum rowsContinue reading “Gymnastics Class 11-28 and 11-30”
WOD Monday November 27th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games is coming January 27th! Click for more info! Warm up: 500 Meter Row, Then: 15 Back Extensions, 20 Walking Lunges, 15 Sit ups 1. Every 3 minutes one set of Back Squats: (15 minutes total) 10, 8, 6, 4, 2 *Start yourContinue reading “WOD Monday November 27th”
WOD Friday November 24th
Don’t forget gym is only open from 1 – 7, classes at 4, 5, and 6. Warm up: Bear crawl x 100 feet / Banded X walk x 10 steps in each direction / Glute ham raise x 15 Banded deadlift x 2 every 2 minutes for 12 minutes 2. 8 rounds for time of: BottomsContinue reading “WOD Friday November 24th”
