CrossFit Havoc Palmetto, Ellenton, Parrish

Gymnastics August 9th and 11th

Tuesday August 9th: Warm Up: 300m row Then: 3 rounds 10 v-ups :10 ring hold Skill/Strength: Skin the Cat work 3×10 bar ring dips Workout: (36 min) AMRAP 4 min – 25 cals on the air bike, in remaining time max effort wall balls – rest 4 min EMOM 8 min – 4 ball upContinue reading “Gymnastics August 9th and 11th”

HavocFIT August 8th-12th

Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday August 8th 1. Stretch 2. Warm up: 200 Meter Run, 10 Mountain Climbers, 5 Burpees 3. Every minute on the minute for 10 Minutes: 1st: Air Squats (20 Seconds of max reps) 2nd: Ring Row (3-5 reps) 4. For Time 10-1: Calorie Row Power Wallballs 5. CoolContinue reading “HavocFIT August 8th-12th”

WOD Friday August 5th

Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 3, 3, 3, 3, 3 @ 85% of your max 2. For Time: 10 Strict Press 20 Push Press 30 Jerks (If you drop the bar do 20 Double Unders or 40 Singles. Only acceptably rest positionsContinue reading “WOD Friday August 5th”

WOD Thursday August 4th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every minute on the minute for 6 minutes: 1 Snatch + 1 Hang Snatch 2. Every minute on the minute for 6 minutes: 1 Snatch 3. As many Rounds as possible in 12 minutes: *Start at 1 rep of each and increase by 1 repContinue reading “WOD Thursday August 4th”

WOD Wednesday August 3rd

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Warm up: 500 Meter Row, Warm up your Cleans 3 Rounds for time: Round One: 10, 8, 6, 4, 2 Power Clean (Heaviest weight on the bar) *Do 10 Pullups between each set Round Two: 10, 8, 6, 4,Continue reading “WOD Wednesday August 3rd”

We all notice when you cheat. And we want you to stop.

An Open Letter to Cheaters By Mike Warkentin In CrossFit July 21, 2016 Admit it: You’ve shaved a rep. Maybe you’ve even shaved entire rounds off workouts. You might have even lied about loads or times. Guess what: Your coach noticed. And so did the other people in the class. Thankfully, cheaters are relatively rareContinue reading “We all notice when you cheat. And we want you to stop.”

WOD Tuesday August 2nd

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check outContinue reading “WOD Tuesday August 2nd”

Weightlifting August 1st, 3rd and 6th

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 August 1st, 3rd and 6th”

HavocFIT August 1st-5th

Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT! Monday August 1st 1. Stretch 2. Warm up: 200 Meter Run, 10 Montain Climbers, 5 Burpees 3. Test: Max Wall Sit 4. Every minute on the minute for 10 Minutes: 1st: Air Squats (20 Seconds of max reps) 2nd: Ring Row (3-5 reps) 5. 5 RoundsContinue reading “HavocFIT August 1st-5th”

WOD Monday August 1st

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current AllContinue reading “WOD Monday August 1st”