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
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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”
Weightlifting: May 1st, 3rd, 5th
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”
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”
CrossFit Havoc 