Monday May 8th: Warm Up: 2 rounds 10 Ring kips 10 ring rows 10 ring dips Skill: Ring MU L-Sit hanging from rings – accumulate 2 min in 3 min then… EMOM 6 min 2 Ring MUs (with bands) Workout: 21-15-9 T2B HSPU All Week Homework: 3×20 GHD Sit Ups 5×5 Ring Strict Pull UpsContinue reading “Gymnastics May 8th and 10th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday May 8th
Who won this weeks and Havoc Loop Challenge!? Watch @crossfithavoc Instagram for announcement! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5, 5, 5, 5, 5 @ 70-75% of your max 2. As many Rounds as possible in 25 minutes: Begin with: 1 Mile Run Then AMRAP the followingContinue reading “WOD Monday May 8th”
HavocFIT May 8th – 12th
Monday May 8th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Every minute on the minute for 12 Sets: 1st 6 Sets: 1 Front Squat 2nd 6 Sets: 1 Back Squat 4. For Time: 1000 Meter Row 50 Kettlebell Swings 500 Meter Row 25 Kettlebell Swings 250 Meter Row 5. Cool DownContinue reading “HavocFIT May 8th – 12th”
WOD Friday May 5th
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 5 2. 5 Rounds for Time: 5 Power Cleans 5 Jerks 5 Bar Muscle Ups
WOD Thursday May 4th
Warm up: 800 Meter Run “The Empire Strikes Back” As many rounds as possible in 19:80: 20 Thrusters 10 Burpees over the bar 20 Hang Power Cleans 10 Calorie Row
WOD Wednesday May 3rd
INFO: New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner? Our 7am class is now our 30 minute CardioBlast Class! Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, or Weightlifting w/ Jim. All just $40 a month for All Access members andContinue reading “WOD Wednesday May 3rd”
WOD Tuesday May 2nd
INFO: New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner? Our 7am class is now our 30 minute CardioBlast Class! Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, or Weightlifting w/ Jim. All just $40 a month for All Access members andContinue reading “WOD Tuesday May 2nd”
Gymnastics May 1st and 3rd
Monday May 1st: Warm Up: 2 rounds 10 Ring kips 10 ring rows 10 ring dips Skill: Ring MU EMOM 12 min 1-2 Ring MUs (with bands) Workout: 5 Rounds 2min AMRAP 5 C2B 20 Double Unders All Week Homework: 60 Hollow Rocks 5×5 Ring Strict Pull Ups – try to pull to sternum 5×5Continue reading “Gymnastics May 1st and 3rd”
WOD Monday May 1st
Who won this weeks and MONTHS Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! INFO: New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner? Our 7am class is now our 30 minute CardioBlast Class! Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, orContinue reading “WOD Monday May 1st”
HavocFIT May 1st – 5th
HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday May 1st: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Every 90 seconds for 10 Sets: 1st 5 Sets: 2 Front Squat 2nd 5 Sets: 2 Back Squat 4. For Time: 1 Mile Run 5. Cool Down Stretch /Continue reading “HavocFIT May 1st – 5th”
CrossFit Havoc 