Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday February 3rd

BRO NIGHT! Tonight 6 pm.  Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”

WOD Thursday February 2nd

Bro Night is tomorrow. 6pm. Be there. Warm up: 100′ jog / 50′ backwards jog x 4 4 Rounds not for time of: Glute ham sit up x 12 Glute ham raise x 12 2. 4 Rounds for time of: 20 Calorie row 300 Meter run 40 Double unders  

WOD Tuesday January 31st

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 200′ side shuffle, 10 hang muscle cleans x 2 rounds Every 2 minutes for 16 minutes: Hang power clean: doubles for the first four cycles, singles for the second four. 2. Every minute on the minuteContinue reading “WOD Tuesday January 31st”

HavocFIT January 30th – February 3rd

Monday January 30th: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 2, 2, 2, 2 * Do 8 Plank up downs between each set 4. As many rounds as possible in 14 minutes: 7 Wallballs 7 Medball Burpees 7 Medball Sit ups 5. Cool Down Stretch /Continue reading “HavocFIT January 30th – February 3rd”

Gymnastics January 31st / February 3rd

Time to sign up for this months gymnastics class! See you Tuesday at 6 pm! Tuesday January 31st: Warm up: 2 rounds :90 Couch Stretch :45 Pigeon Stretch (each side) :30 right split hold :30 left split hold :30 center split Skill: HS Push Ups 10 Plank to inch worm HS drill 10 Rower PikesContinue reading “Gymnastics January 31st / February 3rd”

Weightlifting: January 30th, February 1st and 3rd

Monday:  Power Snatch + Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 6 minutes: Kb swings x 20 Wednesday:  Power clean + cleanContinue reading “Weightlifting: January 30th, February 1st and 3rd”

WOD Monday January 30th

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Front squat: 6,6 2. Back squat: 8,8 * Go up in weight on each set. That last 8 should be pretty damnContinue reading “WOD Monday January 30th”

WOD Friday January 27th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks! SEE YOU TOMORROW!!! Battle of the Boxes Competitors! Come to the gym today for two reasons! Pick up your Red shirt and pack up your gym bag! Do some recoveryContinue reading “WOD Friday January 27th”