Tonight at 7 pm come and get some Nutrition advice from Coach Tracy! Only $5.00 a person. Warm up: 2 Rounds: 30 Sec handstand hold, 8 Sit ups, 8 Jumping lunges Push Press: Find new max 2. 2 Rounds for time: 20 Empty bar thrusters (do not drop empty barbells!!) 20 Ball Slams 20 MedContinue reading “WOD Tuesday July 12th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics July 12th/ 14th
Tuesday July 12th: Warm up: 2 rounds: 10 v-ups 5 handstands (ME Hold) freestanding 200m run Skill Strength: EMOM 10 min on the min – 5 push ups on the :30 mark – 1-3 strict pull ups Workout: Buy In: Run 800m or Row 1000m Then 3 Rounds: 10 HSPU 15 Goblet Squat 20 KB SnatchesContinue reading “Gymnastics July 12th/ 14th”
WOD Monday July 11th
This week is a big week! We will be maxing out our Back Squat, Push Press and Power Clean! Let the PR’s begin! Warm up: 2 Rounds: 10 Glute ham raise, 10 Jumping Air Squats, 10 Single leg hip bridge Back Squat: Find new max 2. As many rounds as possible in 8 minutes: StartContinue reading “WOD Monday July 11th”
HavocFIT July 11th/13th/15th
Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday July 11th 1. Stretch 2. Warm up: 2 Rounds: 200 Meter Run, 30 sec plank hold 4. Every minute on the minute for 10 Minutes: 1st: Wall Sit (15-30 sec w/ weight if needed) 2nd: Wall Walk (1-3) 5. 10 Rounds for Time: 4Continue reading “HavocFIT July 11th/13th/15th”
Weightlifting July 11th thru July 16th
Monday: Snatch: 2,2 @ 80 / 1,1 @ 85% / 2,2 @ 82% / 1,1 @ 87% 2. High hang snatch: 5,5,5 @ 70% 3. Snatch grip deficit deadlift: 3,3,3,3,3 @ 115% 4. GHR / GHSU : 4 x 12 each Wednesday: Power clean + 4 Jerks x 3 sets @ 85% of power clean max 2.Continue reading “Weightlifting July 11th thru July 16th”
WOD Friday July 8th
Warm up: 2 Wall Climbs, 10 High Hang Power Clean w/ empty bar, 2 Wall Climbs Power Clean: 1, 1, 1, 1, 1, 1, 1, 1 @ 95-100% of your max (hit 8 reps of Power clean at a very very heavy weight!) 2. For Time: 50 Handstand Push ups (If 50 is too many.Continue reading “WOD Friday July 8th”
WOD Thursday July 7th
Warm up: 3 Rounds: 30 sec bottom of squat hold, 8 back extensions, 8 V-ups Front Squat: 2, 2, 2 @ 95% of your max 2. For Time: 50 Power Snatches @ 95 / 63 *Every Time you Drop the bar run 100 meters
WOD Wednesday July 6th
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 All Access members and $60.00 for all other members or non-members. Warm up: 2 Rounds: 10 RingContinue reading “WOD Wednesday July 6th”
Gymnastics Club July 5th/7th
Tuesday July 5th Warm up: 50 Hollow Rocks, 50 Superman rocks, 15 Kips, 10 Strict pull ups Skill/Strength: EMOTM for 10 minutes: 2 Pull ups + 1 Chest to bar + 1 Bar Muscle up Workout: 3 Rounds For Time: (Unbroken) 5 Snatches @ 73 10 Pull ups 10 Toes to bar 15 OHS @Continue reading “Gymnastics Club July 5th/7th”
WOD Tuesday July 5th
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 out this weeks Workouts! KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for agesContinue reading “WOD Tuesday July 5th”
CrossFit Havoc 