Monday: Hang snatch doubles + overhead squat x 5 sets (build) 2. Drop snatch + Heaving snatch balance x 5 sets (build) 3. Back Squat: 3 x 4 @ 85% 4. Cable crunches 3 x 15 Wednesday: Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build) 2. Jerk doubles xContinue reading “Weightlifting: May 1st, 3rd, 5th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday April 28th
The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 500 Meter Row, 3 Rounds: 5 Empty bar heaving Snatch Balance, 5 High hang Power Snatch Every 2 minutes for 10 sets: 1st: 2 Overhead Squats 2nd: 2 Power Snatches *Try to use the same weightContinue reading “WOD Friday April 28th”
WOD Thursday April 27th
The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans Every minute on the minute for 10 sets: 1 Clean 2. 10 Rounds for Time: 2 Muscle ups 2 Power Cleans 2 FrontContinue reading “WOD Thursday April 27th”
WOD Wednesday April 26th
The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 1000 meter row For Time: 50 Wallballs 25 Hang Power Snatches 50 Kneeling Squat Jumps 25 Hang Power Snatches 50 Burpee Broad Jumps @ 6′ / 4′ Throwback picture week! This is Andy in March 2014Continue reading “WOD Wednesday April 26th”
WOD Tuesday April 25th
The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 8 Sets: 1 Strict Press + 3 Push Press 2. 3 Rounds for Time: 10 Toes to Bar 15 SumoContinue reading “WOD Tuesday April 25th”
Weightlifting April 24th, 26th, 28th
Monday: Hang snatch triples x 5 sets (build) 2. Drop snatch + Heaving snatch balance x 5 sets (build) 3. Back Squat: 3 x 3 @ 85% 4. Ab twist x 3 x 30 Wednesday: Clean pull under triples x 5 sets (build) 2. Jerk triples x 5 sets (build) 3. Front squat x 3 x 3Continue reading “Weightlifting April 24th, 26th, 28th”
WOD Monday April 24th
Who won this weeks Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! Who will take it this LAST week? Everyone starts back at ZERO! The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups BackContinue reading “WOD Monday April 24th”
HavocFIT April 24th – 28th
FYI: THIS MONTHS 7 AM CLASS IS FREE TO ALL NEW MEMBERS!!! HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday April 24th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Every 2 Minutes for 8 Sets: 1st 4 Sets: 3 Front Squat 2nd 4 Sets: 3Continue reading “HavocFIT April 24th – 28th”
Gymnastics April 24th and 26th
Monday April 24th Warm Up: 2 rounds 10 kips 10 ring rows 10 ring dips Skill: Ring MU 10 min practice EMOM 12 min 1-2 Ring MUs (with bands) Workout: Half Mary 10 min AMRAP 5 HSPU 10 Pistols 15 Pull ups All Week Homework: 60 Hollow Rocks 5×5 Ring Strict Pull Ups – tryContinue reading “Gymnastics April 24th and 26th”
WOD Friday April 21st
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Friday April 21st”
CrossFit Havoc 