CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday September 27th

INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 500 Meter Row, 10 Empty Bar Power Snatch, 10 Empty Bar Power Clean Every minute on the minute for 6 minutes: 2Continue reading “WOD Tuesday September 27th”

Weightlifting September 26th, 28th, 30th

Monday Snatch: 80, 82, 85, 83, 85, 90, 85, 90, 92+% 2. Power Clean and jerk: 75, 77, 80, 78, 82, 85, 82, 86, 90+% Wednesday: Power snatch: 80, 82, 85, 83, 85, 90, 85, 90, 92+% 2. Clean and jerk: 75, 77, 80, 78, 82, 85, 82, 86, 90+% Friday: Every 2 minutes for 16Continue reading “Weightlifting September 26th, 28th, 30th”

WOD Monday September 26th

INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes:Continue reading “WOD Monday September 26th”

Gymnastics September 27th and 29th

Tuesday September 27th: Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Volume Practice: Toe Nail Spot, by now feet should feel barely utilized. Elbows should be tight, and control throughout. A: Ring Pull Up 5-4-3-2-2-2 B: Ring Dip: 5-5-4-3-2-2 Max Effort A: 10×1 Toe Nail Negative *Slow as possible B: 7×1Continue reading “Gymnastics September 27th and 29th”

HavocFIT September 26th – 30th

This weeks 9 A.M. HavocFIT class is FREE! Tell your Friends! Monday September 26th 1. Stretch 2. Warm up: 500 Meter Row, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions 3. Every 2 minutes for 10 minutes: 10 Back Squats (Choose a starting weight. We will be increasing weight each week while decreasingContinue reading “HavocFIT September 26th – 30th”

WOD Friday September 23rd

Warm up: 600 meter run 3 Rounds not for time of: 12 Glute ham raise 12 Glute ham sit ups * Add resistance if needed 2. 10 Rounds for time of: 3 Power clean and jerks (Heavier than the snatches from Wednesday obviously) 3 Muscle ups

WOD Thursday September 22nd

Warm up: 2 rounds of: 8 plyo pushups on bench / 10 bench sit ups Bench press: 3,3,3,10 2. 10 Rounds for time of: 3 Overhead squats 135 / 93 3 Toes to bar

WOD Wednesday September 21st

Warm up: 2 rounds of: 15 Kettlebell swings / 15 Overhead squats ( pvc ) For time: 1500 meter row 10 rounds of: 3 Power snatches ( you should not be able to do touch and go reps) 3 Handstand pushups ( ring , parallette , or regular ) 1500 meter row Mattie Rogers is stronger thanContinue reading “WOD Wednesday September 21st”

WOD Tuesday September 20th

Warm up: 2 rounds of: 1 minute jump rope / 15 Pushups Strict press: Find 3 rep max 2. 10 Rounds for time of: 3 Deadlifts 3 Strict pullups

Weightlifting September 19th, 21st, 24th

Monday: Snatch: 3,3,3 (75%) Snatch: 2,2,2,2 (2 @ 80% & 2 @ 85%) Snatch: 1,1,1,1,1 (90% and above) Snatch Pulls @ 95%: 3,3,3,3,3 Wednesday: Clean and jerk: 2,2,2,2,2 ( 80% x 3 85% x 2) Clean and jerk: 1,1,1,1,1 ( 90% and above) Jumping squats: 10,10,10 Saturday: Every minute on the minute for 12 minutes:Continue reading “Weightlifting September 19th, 21st, 24th”