HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday February 27th: 1. Stretch 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings 3. Strict Press: Find one rep max 4. Push Press: 5, 5, 5 *10 Hanging Knee Raises Between Each Set 5. For Time: 500 Meter Row 50 KettlebellContinue reading “HavocFIT February 27th – March 3rd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday February 23rd
Warm up: 50 Burpees… Ha. Workout 17.1 For time: (Time cap: 20 minutes) 10 Dumbbell snatches 15 Burpee box jump-overs 20 Dumbbell snatches 15 Burpee box jump-overs 30 Dumbbell snatches 15 Burpee box jump-overs 40 Dumbbell snatches 15 Burpee box jump-overs 50 Dumbbell snatches 15 Burpee box jump-overs RX: Men use 50-lb. dumbbell and 24-in.Continue reading “WOD Friday February 23rd”
WOD Thursday February 23rd
TONIGHT! Open Workout 17.1 Open Announcement! @ 8PM. Come hang out and watch with us! Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 1 2nd: Handstand pushup x 6 or 1 more than last week 3rd: ToesContinue reading “WOD Thursday February 23rd”
WOD Wednesday February 22nd
Warm up: 2 rounds of 10 pushups / 10 sit ups / 10 air squats Push press: 4,4,4,4 2. 3 Rounds for time of: 6 Heavy ass power clean and jerks 6 Muscle ups 300 meter run
WOD Tuesday February 21st
Warm up: 800 Meter Row For time: 10 Burpees 20 Glute ham sit ups 9 Burpees 20 Wallballs 8 Burpees 20 Kettlebell snatches @ 1.5 / 1 pood (10 each side) 7 Burpees 20 Back extensions 6 Burpees 20 Dips 5 Burpees 20 Sumo deadlift high pulls @ 1.5 / 1 pood 4 Burpees 20Continue reading “WOD Tuesday February 21st”
Weightlifting: February 20th, 22nd, 24th
Monday: Snatch: 30 minutes to work up to max for the day 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 6 minutes: Swimming frog x 15 odds Bench sit ups x 15 evens Wednesday: Clean and jerk: 30 minutes to work up maxContinue reading “Weightlifting: February 20th, 22nd, 24th”
WOD Monday February 20th
Warm up: 2 rounds of: 1 minute of jumping jacks / 10 glute ham raise / 10 sit ups Front Squat: 1,1,1 2. Back Squat: 2,2 3. Every minute on the minute for 8 Minutes: Odd: 15 Thrusters @ 95 / 63 Even: 15 Pullups ( adjust reps to appropriate number) (not too appropriate though)
HavocFIT February 20th-24th
HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday February 20th: 1. Stretch 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings 3. Strict Press: 2, 2, 2, 2 *10 Glute Ham Sit ups between each set 4. Every Minute on the minute for 18 minutes: 1st min: 2Continue reading “HavocFIT February 20th-24th”
Gymnastics February 20th and 22nd
Gymnastics is now MONDAY and WEDNESDAY @ 6 PM! This month we will be focusing on Gymnastics movements used in The CrossFit Open! Come improve your skills or learn something new! Monday February 20th: Warm up: 100′ Bear Crawl 100′ Crab Walk 100′ Hopping bear crawl 100′ Crab Walk Skill: HSPUs 2:00 OH Double KB HoldContinue reading “Gymnastics February 20th and 22nd”
WOD Friday February 17th
Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 2 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 17th”
CrossFit Havoc 