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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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 Thursday August 18th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups, 10 High Hang Snatch Find max: Snatch
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”
Weightlifting August 15th, 17th, 20th
Monday: Snatch Doubles: @ 2 kg 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: @ 2 kg under last weeks top complexContinue reading “Weightlifting August 15th, 17th, 20th”
WOD Monday August 15th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 2, 2, 2 @ 90% your max 2. Back Squat: 2, 2, 2 @ 90% your max 3. For Time:Continue reading “WOD Monday August 15th”
CrossFit Havoc 