Click to see what is New for 2017! LAST WEEK!! New Year Special For Havoc Members! Get either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m. and Weightlifting starts tonight at 6:30 p.m.! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Back extensions, 10 Air Squats Overhead Squat: 5 xContinue reading “WOD Monday January 9th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics Monday January 9th and Friday January 13th
Monday January 9th: Warm up: 2 rounds 1:00 facing wall HS Hold 10 push ups 10 each side – opposite arm opposite leg raises 20 PVC pass throughs Skill: HSPU 5 min of headstand balancing/HS to headstand work Practice single HSPU’s-driving straight up while lightly making contact with the wall. Try not to put bumContinue reading “Gymnastics Monday January 9th and Friday January 13th”
HavocFIT January 9th – 13th
Monday January 9th: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 8, 8, 8 * Do 6 Push ups between each set 5. As many rounds as possible in 12 minutes: 5 Pull ups 10 Air Squats 15 Single Unders 6. Cool Down Stretch /Continue reading “HavocFIT January 9th – 13th”
WOD Friday January 6th
Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:00 p.m.! Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Glute Ham sit ups Back Squat: 10, 10,Continue reading “WOD Friday January 6th”
WOD Thursday January 5th
Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m.! Tonight is the first Stretch & Flex Class w/ Alicia! Come check it out at 7:00 p.m.! Warm up: 500 Meter Row, Then 2 Rounds: 5Continue reading “WOD Thursday January 5th”
WOD Wednesday January 4th
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Wednesday January 4th”
WOD Tuesday January 3rd
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Tuesday January 3rd”
HavocFIT January 2nd – 6th
Monday January 2nd: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 10, 10, 10 * Do 5 Push ups between each set 5. As many rounds as possible in 10 minutes: Increase reps as you go, start at one and add one rep every round.Continue reading “HavocFIT January 2nd – 6th”
Gymnastics January 3rd and 5th
Tuesday January 3rd: Warm Up: 10 Hang to Active 30 Hollow snaps 30 superman holds w/pvc 10 v-ups Mu positioning: 2×10 – Hip drives on floor 2×10 – rower pikes Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once you have bar inContinue reading “Gymnastics January 3rd and 5th”
WOD Monday January 2nd
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Monday January 2nd”
CrossFit Havoc 