GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats 20Continue reading “WOD Wednesday December 21st”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday December 20th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 8 x 3 (8 setsContinue reading “WOD Tuesday December 20th”
Gymnastics December 20th / 22nd
Tuesday December 20th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Mu positioning: 10 hollow body snaps 10 superman w/pause (use pvc pipe and keep feet together, keeping arms straight) Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once youContinue reading “Gymnastics December 20th / 22nd”
HavocFIT December 19th – 23rd
Monday December 19th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Front Squat: 6, 6, 6, 6 *5 Ab Wheel Roll outs between each set 4. Bench Press: 8, 8, 8 (heavier than last week) *12 Hanging Knee Raise Between each set 5. As many rounds as possible in 8 minutes:Continue reading “HavocFIT December 19th – 23rd”
WOD Monday December 19th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 3, 3, 3, 3 @ 80-85%Continue reading “WOD Monday December 19th”
Weightlifting: December 19th, 21st, 23rd
Monday: Block Snatch: 3, 2, 1, 3, 2, 1 2. Snatch balance + Heaving snatch balance + Ohs: 6 rounds start first @ 60% of Snatch 3. 45 degree btn presses x 3 x 12 Wednesday: Block clean and jerk: 3, 2, 1, 3, 2, 1 2. Pullunder + Front squat x 6 + Jerk: 3 RoundsContinue reading “Weightlifting: December 19th, 21st, 23rd”
WOD Friday December 16th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! 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 EveryContinue reading “WOD Friday December 16th”
WOD Thursday December 15th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! 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 Empty bar cleans, 8 Sit ups, 8 push ups EveryContinue reading “WOD Thursday December 15th”
WOD Wednesday December 14th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 500 Meter Row, Then 2 Rounds: 8 Push ups, 16 Mountain Climbers Every minute on theContinue reading “WOD Wednesday December 14th”
WOD Tuesday December 13th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 4, 4,Continue reading “WOD Tuesday December 13th”
CrossFit Havoc 