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 Tuesday April 11th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics April 10th and 12th
Monday 4-10-17 Warm Up: 2 rounds 10 plank up downs 30 hollow rocks 30 supermans 1:00 HS hold Skill: HSPUs 2 min OH hold (KB or barbell) Then… 6 min EMOM 8-10 HSPUs Workout: 10-1 Burpee box jump Btwn each set – 1 Bar MU All Week Homework: 60 Hollow Rocks 5×5 Ring Strict PullContinue reading “Gymnastics April 10th and 12th”
WOD Monday April 10th
Who won this weeks Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! Who will take it this week? Everyone starts back at ZERO! 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 orContinue reading “WOD Monday April 10th”
Weightlifting April 10th, 12th, 14th
Monday: Snatch: Triples every 3 minutes for 15 minutes (yes triples again) 2. Below knee pause power snatch x 4 x 4 (every 3 minutes) 3. Back squat: 3 x 6 4. Weighted butt plank x 45 sec x 4 sets Wednesday: Clean and jerk: Doubles every 3 minutes for 15 minutes 2. HangContinue reading “Weightlifting April 10th, 12th, 14th”
HavocFIT April 10th – 14th
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 10th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups 3. Every 2 Minutes for 6 Sets: 1st 3 Sets: 5 Front Squat 2nd 3 Sets: 5 BackContinue reading “HavocFIT April 10th – 14th”
WOD Friday April 7th
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 7th”
WOD Thursday April 6th
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 Thursday April 6th”
WOD Wednesday April 5th
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 Wednesday April 5th”
WOD Tuesday April 4th
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 Tuesday April 4th”
Weightlifting April 3rd, 5th, 7th
Monday: Snatch: Triples every 3 minutes for 15 minutes 2. Block power snatch x 2 x 6 (every 3 minutes) 3. Back squat: 3 x 8 4. Single leg butt plank x 2 minutes each side Wednesday: Clean and jerk: Triples every 3 minutes for 15 minutes 2. Hang power clean x 2 x 6Continue reading “Weightlifting April 3rd, 5th, 7th”
CrossFit Havoc 