INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 4, 4, 4,Continue reading “WOD Monday December 12th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
HavocFIT December 12th – 16th
Monday December 12th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Back Squat: 3, 3, 2, 2, 1, 1 (Should end at or over your current max) 4. As many rounds as possible in 10 minutes: 10 Calorie Row 10 Ground to Overhead with Plate 10 Hanging Knee Raise 6. Cool DownContinue reading “HavocFIT December 12th – 16th”
Gymnastics December 13th and 15th
Tuesday December 13th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth. A: 10×1 Toe Nail Negative *Slow as possible B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ringContinue reading “Gymnastics December 13th and 15th”
Weightlifting December 12th, 14th, 16th
Monday: Snatch: 1,1,2,2,1,1 2. Hang power snatch: 1,1,2,2,1,1 3. Hanging leg raises: 3 x 15 Wednesday: Clean + Front squat x 3 x 3 sets 2. Hang power clean: 1,1,2,2,1,1 3. Jerk: 1,1,1,1,1,1 @ 90 % 4. Banded Glute ham raise x 4 x 10 Friday: Every minute on the minute for 16 minutes: Minute 1: Power Snatch x 1 Minute 2:Continue reading “Weightlifting December 12th, 14th, 16th”
WOD Friday December 9th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minuteContinue reading “WOD Friday December 9th”
WOD Thursday December 8th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 Meter Run: Then 2 Rounds: 8 Push ups, 8 Glute Ham Raise, 8 Knees to Elbow Every TwoContinue reading “WOD Thursday December 8th”
WOD Wednesday December 7th
Why did we not post the workout of the day ahead of time on Monday or Tuesday? It was a sort of test and kind of eye-opening to see how many of you guys actually go to the website. If you ever find yourself not coming to the gym after checking the workout I hopeContinue reading “WOD Wednesday December 7th”
WOD Tuesday December 6th
Info: Today is Gymnastics Club Sign up at 6 pm! This month is all about Muscle Ups!!! End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 MeterContinue reading “WOD Tuesday December 6th”
Weightlifting December 5th, 7th, 9th
Monday: Snatch: 2,2,3,3,2,2 2. Hang power snatch: 2,2,3,3,2,2 3. Ab twists: 3 x 30 Wednesday: Clean + Front squat x 4 x 3 sets 2. Hang power clean: 2,2,3,3,2,2 3. Jerk: 1,1,1,1,1,1 4. Banded Glute ham raise x 3 x 12 Friday: Every minute on the minute for 30 minutes: Minute 1: Power clean x 1 Minute 2: Front Squat x 2 Minute 3: HandstandContinue reading “Weightlifting December 5th, 7th, 9th”
WOD Monday December 5th
This past Saturday was the third Havoc Games Competition and by far the best! Thank you to all those who competed! You guys made us so proud! Each one of you fought for PR’s and showed the true meaning of Havoc! Special thanks goes out to all the Volunteers! Without you guys we would notContinue reading “WOD Monday December 5th”
