CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday September 1st

Warm up : 2 rounds of – 50′ of bear crawl, 100′ of high skips, 100′ of karaoke, 100′ of backwards jog For time: 15 Power snatches 15 Overhead squats at the 6 minute mark: 30 Box jumps 30 Wallballs at the 12 minute mark: 45 Lateral barbell jumps (double count) 45 Pushups at theContinue reading “WOD Thursday September 1st”

WOD Wednesday August 31st

Warm up: Dynamic mobility For time: 1000 meter row Then 3 rounds of: 275 lb Deadlift x 15 Muscle ups x 5 Then 3 rounds of: 185 lb power clean x 5 Handstand pushups x 15 Then 1000 meter row

WOD Tuesday August 30th

Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tonight at 7 p.m.! Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick aContinue reading “WOD Tuesday August 30th”

Weightlifting August 29th, 31st, September 3rd

Monday: Snatch Doubles x 8 working sets (80-85) 2. Snatch singles x 8 singles – end with max for the day Wednesday: Clean and jerk: 2 + 1 x 8 working sets (80-85) 2. Clean and jerk x 6 singles – end with max for the day Saturday: Every minute for 12 minutes: Power snatch + SnatchContinue reading “Weightlifting August 29th, 31st, September 3rd”

WOD Monday August 29th

Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tuesday night at 7 p.m.! Warm up: 30 Kettlebell swings / 20 Double leg mountain climbers / 10 Toes to bar (no kipping Back Squat Every minute on the minute for 3 minutes: 5 reps Rest 2Continue reading “WOD Monday August 29th”

Gymnastics August 30th and September 1st

Tuesday August 30th Warm up: 2 rounds 200m run :30 HS hold 20 v-ups Skill/strength: Every 30 seconds for 15 min -1 handstand push up Workout: 3 rounds 3-Rope Climbs 10-double KB front squat Thursday September 1st Warm up: 2 rounds 10 – GHD sit ups 10 – back extensions ME Pull up hold Skill/strength:Continue reading “Gymnastics August 30th and September 1st”

HavocFIT August 29th – September 2nd

HavocFIT August Special! Sign up by the end of the month and get a month of classes for only $60! Tell Your Friends! Join us Monday through Friday at 5:00 a.m. or 9:00 a.m.! Monday August 29th 1. Stretch 2. Warm up: 10 Air Squats, 10 Good Mornings, 10 Sit ups 3. Every minute on the minuteContinue reading “HavocFIT August 29th – September 2nd”

WOD Friday August 26th

Nutrition Challenge Starts Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Find Max: Deadlift OR Bench Press

WOD Thursday August 25th

Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 8 High Jumps- land in a squat, 8 High Hang Cleans, 8 Mountain Climbers Every 2 minutes for 16 minutes: 1 Clean + 1 Hang Clean + Front Squat (Yes youContinue reading “WOD Thursday August 25th”

WOD Wednesday August 24rd

Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 30 sec handstand hold, 8 Glute ham sit ups, 8 Back extensions Strict Press: 5, 5, 5 @ 75% of your max 2. Max set of Push Press with same weightContinue reading “WOD Wednesday August 24rd”