Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday January 6th

Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:00 p.m.! Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Glute Ham sit ups Back Squat: 10, 10,Continue reading “WOD Friday January 6th”

WOD Thursday January 5th

Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m.! Tonight is the first Stretch & Flex Class w/ Alicia! Come check it out at 7:00 p.m.! Warm up: 500 Meter Row, Then 2 Rounds: 5Continue reading “WOD Thursday January 5th”

WOD Wednesday January 4th

Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Wednesday January 4th”

WOD Tuesday January 3rd

Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Tuesday January 3rd”

HavocFIT January 2nd – 6th

Monday January 2nd: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 10, 10, 10 * Do 5 Push ups between each set 5. As many rounds as possible in 10 minutes: Increase reps as you go, start at one and add one rep every round.Continue reading “HavocFIT January 2nd – 6th”

Gymnastics January 3rd and 5th

Tuesday January 3rd: Warm Up: 10 Hang to Active 30 Hollow snaps 30 superman holds w/pvc 10 v-ups Mu positioning: 2×10 – Hip drives on floor 2×10 – rower pikes Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once you have bar inContinue reading “Gymnastics January 3rd and 5th”

WOD Monday January 2nd

Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Monday January 2nd”

Weightlifting January 2nd, 3rd, 5th

Monday: Snatch: singles x 2 waves up to max 2. Snatch grip Deficit deadlift: 5,5,5 3. 45 degree btn presses x 3 x 12 Wednesday:  Clean and jerk singles x 2 waves up to max 2. Pullunder + Push press x 3 x 5 cycles 3. Super cat x 3 x 12 4. Banded GHR x 4 xContinue reading “Weightlifting January 2nd, 3rd, 5th”

Weightlifting December 26th, 28th, 30th

Monday: Block Power Snatch: 3,3,3,3,3,3 every 2 minutes 2. Block Snatch: 2,2,2,2,2,2 every 2 minutes 3. 45 degree btn presses x 3 x 12 Wednesday:  Block Power Clean: 3,3,3,3,3,3 every 2 minutes 2. Block Clean + Front squat + Jerk x 6 cycles every 2 minutes 3. Banded GHR: 4 x 12 Friday: Every minute on the minute forContinue reading “Weightlifting December 26th, 28th, 30th”