Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday January 19th

Click to see what is New for 2017! Warm up: 500 Meter Row: Then 2 Rounds: 30 Sec Handstand Hold, 10 Behind the neck Press, 10 Jumping Lunges Every minute on the minute for 12 minutes: 1 Behind the Neck Jerk *Increase weight as you go 2. 2 Rounds For Time: Run Havoc Loop 30Continue reading “WOD Thursday January 19th”

WOD Tuesday January 17th

Click to see what is New for 2017! Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Overhead Squat Every minute on the minute for 12 minutes: 1 Snatch Balance 2. As many Rounds as possible in 12 minutes: 10 Burpee Box Jumps 10 Overhead Squats

Weightlifting January 16th, 18th, 20th

Monday:  Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday:  Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”

WOD Monday January 16th

Click to see what is New for 2017! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: 5 x 2 (5 sets of 2 reps) @ 80-85% your max 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3Continue reading “WOD Monday January 16th”

Gymnastics Tuesday January 17th / Friday January 20th

Tuesday January 17th: Warm up: 2 rounds 1:00 facing wall HS Hold 10 push ups 10 each side – opposite arm opposite leg raises 20 PVC pass throughs Skill: HSPU Walking 5 min of Handstand facing wall – ease feat off and maintain tight core Practice HS Walking EMOM – 10 min 8 shoulder tapsContinue reading “Gymnastics Tuesday January 17th / Friday January 20th”

HavocFIT January 16th – January 20th

Monday January 16th: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 6, 6, 6 * Do 8 Push ups between each set 4. As many rounds as possible in 14 minutes: 10 Plate Walk Overs 20 Goblet Squats 40 Single Unders 5. Cool Down StretchContinue reading “HavocFIT January 16th – January 20th”

WOD Friday January 13th

Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Gymnastics starts at 6 p.m. tonight and Weightlifting at 6:30 p.m.! Warm up: 800 Meter Run: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Toes to Bar Back Squat:Continue reading “WOD Friday January 13th”

WOD Thursday January 12th

Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 30 Sec Plank Hold, 30 sec ab plank on GHD, 10 Back Extensions Bench Press: 5 x 2 ( 5 sets of 2 reps )Continue reading “WOD Thursday January 12th”