The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: High skips x 100 feet / Backwards run x 100 feet / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Wallballs between 5Continue reading “WOD Tuesday November 15th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
HavocFIT November 14th-18th
Monday November 14th: 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats 3. Back Squat: 8, 8, 8 @ 60% of your max *Do 8 Toes to Bar between each set 4. 2 Rounds for Time: 400 Meter Run 40 Ball Slams 20 Russian Twist w/ Med Ball 5. Cool DownContinue reading “HavocFIT November 14th-18th”
Weightlifting November 14th, 16th , 18th
Monday: Snatch Doubles: @ 5% under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday: Clean Doubles: @ 5% under last weeks top complex x 4Continue reading “Weightlifting November 14th, 16th , 18th”
WOD Monday November 14th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 15 Glute ham raise / Bulgarian split squat x 15 each leg / 30 Swings Back squat: 4 x 6 @ 75% 2. 3 Rounds for time of: 20 Pullups 15Continue reading “WOD Monday November 14th”
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”
CrossFit Havoc 