Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Tuesday August 23rd

Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 30 Jumping Jacks, 30 Kettlebell Figure 8’s For Time: 1 Mile Run 50 Burpees 50 Kettlebell Swings 800 Meter Run 50 Pull ups 50 Double Unders 400 Meter Run

WOD Monday August 22nd

Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Click for more info! Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 1, 1, 1, 1, 1 @ 95% of your max 2. Back Squat:Continue reading “WOD Monday August 22nd”

HavocFIT August 22nd-26th

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 22nd 1. Stretch 2. Warm up: 20 Mountain Climbers, 10 Burpees 3. Every minute on the minute for 10 Minutes:Continue reading “HavocFIT August 22nd-26th”

Nutrition Challenge Starting August 28th

Nutrition Challenge Starts Sunday August 28th at 10:00 a.m.! Be ready to listen, ask questions, and workout! Cost is $20. *If you can not make it on Sunday there will be a make up day, Tuesday August 30th @ 7 p.m.* If you plan to participate now is a good time to start doing yourContinue reading “Nutrition Challenge Starting August 28th”

Gymnastics August 23rd and 25th

Tuesday August 23rd: Warm up: Run 400m then 2 rounds: 10 Worlds Greatest Stretch :30 GHD Parallel Sit Up hold Skill/Strength: EMOM 18 Min Min 1: 3 C2B Min 2: 4 Candlestick to Pistol Min 3: 15 Hollow Rock Workout: 12min AMRAP 12- OH Walking Lunge w/25# Plate 10- Front Squats @60-70% 8 – PassContinue reading “Gymnastics August 23rd and 25th”

Weightlifting August 22nd, 24th, 27th

Monday: Snatch Doubles: Work to max, then back off x 3 @ 85% of today 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 2 @ 85% 4. 45 degree overhead press: 3 x 12 Wednesday:  Clean Doubles: Work to max, then back off x 3 @Continue reading “Weightlifting August 22nd, 24th, 27th”

WOD Friday August 19th

Nutrition Challenge Starts 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 Superset: Deadlift and Bench Press 1, 1, 1, 1, 1 @ 95% of your max 2. For Time: 30 Wallballs 30 Double Unders 30 EmptyContinue reading “WOD Friday August 19th”

WOD Wednesday August 17th

Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 2 Rounds: 100 Meter Run, 20 Mountain Climbers, 10 Sit ups 20 Rounds For Time: 1 Muscle up 2 Clean and Jerks 3 Toes to Bar 4 Burpees over bar *Clean up your chalk mess.Continue reading “WOD Wednesday August 17th”

WOD Tuesday August 16th

Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Find Max: Power Snatch 3. As many Rounds as possible in 8 minutes: 8 Jumping Lunges 8Continue reading “WOD Tuesday August 16th”