Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday November 11th

This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up:  1000 meter row “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean,Continue reading “WOD Friday November 11th”

WOD Wednesday November 9th

This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register!   Warm up: Oh yeah. Do it. The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds MaxContinue reading “WOD Wednesday November 9th”

WOD Tuesday November 8th

This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Run 400 meters / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Double unders try toContinue reading “WOD Tuesday November 8th”

Gymnastics November 8th and 10th

Tuesday November 8th: Warm Up: 2 rounds 10 GHD sit ups 10 GH Raises 10 Back Extensions :30 HS Hold Skill/Strength: Initial steps to strict HSPUs -Head Stand work 3×10 Reverse Hand Push Ups 3×10 Downward Facing Dog Push Ups10 minutes to work on Pistols! Step Back Lunges transition into w/ pointed toe (forces theContinue reading “Gymnastics November 8th and 10th”

HavocFIT November 7th – 11th

Monday November 7th: 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 500 meter Row 3. Back Squat: 10, 10, 10 @ 50% of your max *Do 10 Glute ham Sit ups between each set. 4. For Time: 30 Hang Power Snatch 30 Burpees over bar 5. Cool Down Stretch / Foam Roll Tuesday NovemberContinue reading “HavocFIT November 7th – 11th”

Weightlifting November 7th, 9th, 11th

Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting November 7th, 9th, 11th”

WOD Monday November 7th

This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up : 2 rounds – 10 KB swings, 10 GHSU, 10 GHR Monday: Back squat: 3 x 8 @ 70% 2. 3 Rounds forContinue reading “WOD Monday November 7th”

WOD Friday November 4th

Warm up: 15 Bench dips / 15 bench sit ups / 15 Hand planted bench jumps Bench press: 6 x 3 ascending start at 80% 2. As many rounds as possible in 5 minutes of: Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees canContinue reading “WOD Friday November 4th”

Warm up: Seated good morning x 12 / Single leg hip bridge x 12 each side Glute ham raise x 12 Sumo Deadlift: 3,3,3,3,3,3 ascend start @ 75 – 80% For time of: 12 Wallballs 100 Meter run 12 Wallballs 200 Meter run 12 Wallballs 300 Meter run 12 Wallballs 100 Meter run 12 WallballsContinue reading