Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

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

WOD Tuesday November 1st

The Havoc Games Competition is December 3rd! Get a partner and get signed up!  Registration ends November 24th! Click Poster to register! Warm up: Row for 2 minutes / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Row cal (about 30 sec) Evens: Power snatch x 1Continue reading “WOD Tuesday November 1st”