INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minuteContinue reading “WOD Friday December 9th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Thursday December 8th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 Meter Run: Then 2 Rounds: 8 Push ups, 8 Glute Ham Raise, 8 Knees to Elbow Every TwoContinue reading “WOD Thursday December 8th”
WOD Wednesday December 7th
Why did we not post the workout of the day ahead of time on Monday or Tuesday? It was a sort of test and kind of eye-opening to see how many of you guys actually go to the website. If you ever find yourself not coming to the gym after checking the workout I hopeContinue reading “WOD Wednesday December 7th”
WOD Tuesday December 6th
Info: Today is Gymnastics Club Sign up at 6 pm! This month is all about Muscle Ups!!! End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 MeterContinue reading “WOD Tuesday December 6th”
Weightlifting December 5th, 7th, 9th
Monday: Snatch: 2,2,3,3,2,2 2. Hang power snatch: 2,2,3,3,2,2 3. Ab twists: 3 x 30 Wednesday: Clean + Front squat x 4 x 3 sets 2. Hang power clean: 2,2,3,3,2,2 3. Jerk: 1,1,1,1,1,1 4. Banded Glute ham raise x 3 x 12 Friday: Every minute on the minute for 30 minutes: Minute 1: Power clean x 1 Minute 2: Front Squat x 2 Minute 3: HandstandContinue reading “Weightlifting December 5th, 7th, 9th”
WOD Monday December 5th
This past Saturday was the third Havoc Games Competition and by far the best! Thank you to all those who competed! You guys made us so proud! Each one of you fought for PR’s and showed the true meaning of Havoc! Special thanks goes out to all the Volunteers! Without you guys we would notContinue reading “WOD Monday December 5th”
Gymnastics December 6th / December 8th
It is that time! Sign up for this months Gymnastics Class this Tuesday at 6 pm. This month is all about Muscle ups!! Tuesday December 6th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent.Continue reading “Gymnastics December 6th / December 8th”
HavocFIT December 5th – December 9th
Monday December 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Back Squat: 2, 2, 2 @ 90% of your max *Do 10 Glute Ham Sit ups between each set 4. Back Squat: Max reps @ 70% your max 5. 5 Rounds for Time: 3 Burpees 3 Dumbbell Clean and Press (eachContinue reading “HavocFIT December 5th – December 9th”
WOD Friday December 2nd
This Saturday!!! Get Ready!!! No Class tomorrow night at 6 or 7. Judges meeting at 6. Warm up: Pushups x 20 / Pullups x 10 Bench Press: 1,1,1,1,1 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between effortsContinue reading “WOD Friday December 2nd”
WOD Thursday December 1st
This Saturday!!! Get Ready!!! Warm up: Glute ham raise x 15 / Air squat to high jump x 15 / Kettlebell swing x 30 Sumo Deadlift: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)
CrossFit Havoc 